Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 5 x 5 x 5 x 5 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 21-15-9 (6 Minute Cap)
Front Squat (95/65)
Pull Ups
Stimulus/Focus: Classic CrossFit WOD. Bodyweight and barbell. Moderate load and volume. Aim to never have to break more than once on any round of work. Take short breaks and transition quickly.
Cool Down:4 Rounds
100 Meter Row
5 Strict Push Ups
10 Sit Ups