Main – CrossFit
Warm-up
Barbell Complex (light weight) (No Measure)
2 Rounds
2 Cycles w/ 6 Reps of:
-Deadlift
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Single Leg Flexion, Oly Wall Sit, Scorpion/T-Twist
Strength & Skill
Speed Back Squat (4-4-4-4)
Speed Front Squat (4-4-4-4)
Dynamic Push Ups (Breakup or complete at once.)
Metcon
2k Row (Time)
Max Effort 2k Row