Main – CrossFit

Weightlifting

Paused Front Squat (Find 6RM, 2 sec pause @ bottom)

Weightlifting

Weighted Step-ups (8 Reps EMOM 6 min, : Odd Left Leg, even right.)

Choose a weight that is manageable.

Metcon

Metcon (4 Rounds for reps)

4 Rounds: 4:00 Minute running clock each round.

400 m run

HSPU with Remaining time
No rest between rounds.

Cash-Out

Metcon (No Measure)

Tabata Abs

-abmat

-Hollow rock

-plank holds

– v-ups