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
Back Squat (Smolov Scheme heavier than last 7*5)
Metcon
Metcon (Time)
1000m row
30 HSPU/12 wall walks
30 deads 225/155
30 BJ 24/20″