Main – CrossFit

HSPU/DU (No Measure)

EMOM 5

5 HSPU

25 DU
then 5 min mobility

Overhead Squat (3 @ 65,75, 3+ @ 85%)

Metcon (Time)

10-1 ladder of;

Thruster 95/65

WB 20/14

*5 burpee penalty for every broken set added to WOD time/15 min cap*
RX+ 115/75 – Finisher 4 RDS of 30 ft seal walk & 10 GHDSU

Metcon (Time)

B-Fit

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 KB Front Squats

followed immediately by…

In teams of three, with only one partner working at a time, complete 3 rounds each of:

Row 500 Meters

8 KB Thrusters