Main – CrossFit
Warm-up
LUNGE/WORM (No Measure)
3 RDS NOT FOR TIME
1) WALKING LUNGE LENGTH OF BOX
2) INCHWORM LENGTH OF BOX
Weightlifting
Paused Front Squat (build to heavy triple then 3*3 across)
hold the hole for 3 seconds
Metcon
Metcon (Time)
row 2K
*EMOM 3 GI Janes*