Main – CrossFit

Back Squat (5 Sets of 10)


Metcon (Time)

2 Rounds For Time:

30 Lateral Barbell Burpees

25 Pull Ups

20 Front Rack Lunges (115/75lbs)

Run or Row 800M

*RX+ Options:

Pull ups are Chest to Bar

Lunges are 155/105lbs

Your choice on the run or row … weather dependent.

20 Minute Cap


Hang Snatch (10 Minute EMOM of 2 – Building)


Handstand Walk (10:00 Practice)

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