Main – CrossFit
Warm-up
Coaches Choice
Plus – Hollow Rock, 10 Turkish Get-ups
Weightlifting
Front Squat (5RM in 10minutes)
Front Squat (2 X 5 @ 90% of 5RM)
Metcon
20 Minute Front Squats and Pull-ups (AMRAP – Reps)
20 Minute Interval –
Even minutes 6 Front Squats (95/65)
Odd Minutes 5 Pull-ups
Record total reps, only is different if you fall off the pace. Pick a load that keeps you at the pace.
RX + = 115#/85# and chest to bar
Take the bar from the floor for all REPS. No RACKS. Review CLEAN technique.
Cash Out
Within 2 minutes of WOD – Use your Barbell from the WOD and Perform as Many Overhead Lunges as possible in 1 minute.
Cool Down
Coaches Choice
