Main – CrossFit

Weightlifting

Back Squat (In 20 minutes, find 3RM)

Metcon

Metcon (Time)

For Time:

40 Back Squats / 40 cal Row

30 Front Squats / 30 cal Row

20 Overhead Squats / 20 cal row

RX 95/65
Goal is to not unrack the bar on squats.

Cash-Out

Metcon (AMRAP – Reps)

Weighted Sit-ups

8 Rounds: 20sec on, 10 sec off

RX= 35/25# plate