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Main – CrossFit

Weightlifting

Deadlift (Heavy Set of 10 – Touch and Go)

Metcon

Metcon (Time)

4 Rounds For Time (20 Minute Cap)

15 Toes to Bar

15 Overhead Squats (135/95lbs)

15 Wall Ball (20/14 to 10′)

OH Squat weight should be able to be completed unbroken when fresh. Choose a weight based off of that.

Extra

Hang Clean (Heavy Double)

Muscle-ups (See Below:)

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