Main – CrossFit

Weightlifting

Deadlift (4×5 @ 80%)

Metcon

Metcon (Time)

8 Rounds

4×25′ shuttle Run (down-back-down-back)

1 Rope Climb

1:2 Work/rest

RX+ = Legless Rope

RX Super Plus= 2 Rope Muscle ups

Cash-Out

Squat Therapy (No Measure)

The four drills are:

The Wall Squat

The Goblet Squat

The Bar Squat

The Pole Squat

**From Breaking Muscle