Main – CrossFit

Warm-up

2 Rounds
200m Run
50 ft. Bear Crawl
20 Leg Swings
50 ft. Bear Crawl

Weightlifting

Back Squat (5 x 3 @ 80%)

Metcon

Metcon (AMRAP – Reps)

5-AMRAP
15 Russian KB Swing (70#/53#)
100m Sprint
Rest 2:00
5-AMRAP
Burpee Chest to Bar Pull-up