STRENGTH – Front Squat
2 reps EMOM for 8 min @ 75-80% (16 total reps)
CONDITIONING
13 min AMRAP
150m Sled Pull (45#/30#)
8 Kettle Bell Swing (70#/53#)
4 Chest to Bar Pull-up
ENDURANCE WOD’s
CrossFit On Day: 16 x 100m sprint on the 0 and 30 second – if you fail sit one interval out and then continue – 10 burpee penalty for each failed round
CrossFit Rest Day: 45 min – cover as much distance as possible
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