Main – CrossFit

Weightlifting

Front Squat (Find 1RM)

Metcon

Metcon (AMRAP – Rounds)

20 Min EMOM

Min 1 – 200m Row Sprint

Min 2 – 10 OHS (95/75)

Min 3 – 8 Strict Pull-Ups

Min 4 – Active rest slow row

*Repeat