Main – CrossFit
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
9 Burpees
9 Ring Dips
9 Wall Balls (20/14)
Metcon (Weight)
4 Rounds of the following: (For strength and core work after the metcon)
-Front Squats (6-8 Reps)
60% of 1 Rep Max
-200 M Farmer Carry KB, DB, or plates in each hand (use a heavy, challenging weight)
-1 min Med Ball Sit ups toss on wall
Log your Front Squat Weight. Must be from the ground. RX means good form on front squat.