Main – CrossFit

Warm-up

(No Measure)

Banded Super Front Rack
Then,
2 Rounds
10 Empty Bar Front Squat
5 Burpee
10 Empty Bar Muscle Clean

Weightlifting

Squat Clean (3 – 3 – 3 – 3 – 3 )

Metcon

Metcon (AMRAP – Rounds and Reps)

12-AMRAP
4 Front Rack Lunges, 135#/95#
12 Bar Lateral Burpee
36 Double Under