Main – CrossFit
Metcon (Time)
Sprint WOD
300 Meter Row
30 Thrusters 45/35
Go in waves off the rower.
Metcon (AMRAP – Rounds and Reps)
18 minute amrap
20 Alternating Overhead Lunges
20 Back Squats
400 Meter Run
45/35
Don’t drop the barbell!