Main – CrossFit
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Weightlifting
Bent Over Row (5×5)
Metcon
Metcon (No Measure)
For Explosiveness
15-10-5
Box Jumps (30″/24″)
Strict Ring Dip (sub 2:1 bench dips or w/band on rings)
Cash Out
Mobilize your weakness (hips,
hammstrings, shoulders, wrists, etc.)
