Main – CrossFit
Metcon (Time)
Sprint wod
250 meter row
Then
2 rounds of
10 wall balls
10 kb thrusters 44/35 (5R 5L)
Back Squat (1 rep max)
Spend 20 minutes building to a 1 rep max.
Metcon (AMRAP – Rounds)
Emotm for 12 minutes
Even 15 wall balls
Odd 30 DU
3×1 singles
Total of 12 rounds possible, only RX if doing DU