Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (AMRAP – Rounds and Reps)

15 min:

Row 15 cal

10 BJ 30/24″

5 Push Jerks 155/105
Rx+ 185/125

Metcon (Time)

B-Fit

A.

Every 3 minutes, for 12 minutes (4 sets):

Barbell Back Squat x 10 reps

(if you make all 10 reps, add weight the next set until you feel extremely challenged to make all 10 reps)

Rest 20-30 seconds

Prone Plank Hold x 60 seconds

B.

Three rounds for time of:

20 Alternating Reverse Lunges with a Kettlebell

20 Russian Kettlebell Swings

20 V-Ups