150120


Main – CrossFit

Weightlifting

Paused Front Squat (Heavy Double – 3 Count Pause)

Metcon

Metcon (Time)

3 Rounds of:

21-15-9

Sumo Deadlift High Pull (95/65lbs)

Wall Ball (20/14lbs to 10′)

Rest 1 Minute Between Each 21-15-9 Complex

This means … 21, 21, 15, 15, 9, 9 … then rest 1 minute …then repeat for a total of 3 rounds or 20 minutes … whichever comes first.

Extra

2k Row (Time)

Max Effort 2k Row


Ensure you remember your time. We will be completing workouts based off your 2K time trial.

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