080816 – My Best Friend Plate

U Turn CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Row
10 PVC Passthroughs
10 Air Squats
Strength
Back Squat (5 x 5 @ 80%)
2 Min EMOM
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
500m Row Buy-In
THEN
150m Plate Run (45/35)
12 Overhead Plate Lunges (45/35)
12 Plate Ground to Overhead (45/35)