Main – CrossFit

Weightlifting

Back Squat (6 RM)

Metcon (AMRAP – Reps)

Circuit EMOM 3 Sets

M1: 16 Front loaded Lunges (AHAP)

M2: Max Pull-ups

M3: Max Dips

Metcon

Metcon (Time)

Heavy Grace

Grace @ 75% of 1RM Pwr Clean

30 reps

C&J