Main – CrossFit

Speed Work

Metcon (No Measure)

Sprints

12x100m sprints, 1:1 Work-rest

weather/ice alternate:

12x100m row sprints

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Thrusters 75/55

5 Ring Dips

Optional Accessory Work

Thruster (Find 1RM)