Main – CrossFit
Metcon (Time)
WupWOD
3 RFT
10 wall balls 20/14
5 SqCl 95/65
5 Bar Facing Burpees
5 minute time cap
Squat Clean (1-1-1-1-1)
spend 15 minutes trying to set a 1RM
Metcon (Time)
3RFT:
5 C&J at 80% of 1RM squat clean
10 HSPU with ab mat
200 meter plate carry 45/25
power clean is fine for metcon if desired.
Carry plate on run and way you choose.