Main – CrossFit

Weightlifting

Front Squat (6×2-3 @ 65%)

Speed Work

Metcon (Distance)

10 Rounds

:30 Sprint Row

1:30 rest
To set the rower:

Press Menu/Back -> select workout ->New Workout -> interval :time -> work 30, rest 1:30

Skill Work

Muscle-ups (Skill Work)

Muscle-Up Progression, Butterfly/Kipping Pullups (Skill Work)