Main – CrossFit

Warm-up

3 Rounds
5 Burpees
5 Empty Bar Overhead Squat
5 Sit-up
5 Empty Bar Thruster

Weightlifting

1RM: Overhead Squat (12 Minutes to Establish)

Metcon

Metcon (Time)

800m Row
20 OHS (95#/65#)
400m Run
20 Thrusters (95#/65#)
5 Muscle Ups