Main – CrossFit

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Warm-up

Burpee/BJ/WB (No Measure)

EMOM 8

3 burpees
5 Box Jumps 24/20″
7 Wall balls 20/14

Weightlifting

Front Squat (25 min to build to a heavy 4)

Metcon

Metcon (AMRAP – Reps)

8 min:

25 kcal row
25 WB Sit-ups 20/14

Games Prep Metcon

Metcon (Time)

100 deficit pushups 45/25