Main – CrossFit
Weightlifting
Back Squat (3-3-3-3-3)
Between each set, sprint 60m there, jog 60m back
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
