Main – Comp WOD
Warm-up (No Measure)
Row 500-1000m
Mobility/Stretching
3 x 3 Behind the Neck Press from a full squat
WupWOD (No Measure)
300 m Row
30 Push-ups
30 Jumping Squats 45/35
Metcon (Weight)
Skillz and Drillz
EMOTM 7 mins
1 SqClThusters
3 sec pause @ bottom of squat and 3/4 squat
build weight each min
Metcon (12 Rounds for reps)
EMOTM 12 mins
6 Front Rack Lunges
EMOTM
12 mins
Odd – 30 sec AMRAP strict HSPUs
Even – 2 Skin the Cat
Metcon (No Measure)
Crossfit Black Ridge Tues WOD