Main – CrossFit
500m Row (Time)
Max Effort 500m Row
While waiting for a rower, start warm up sets on the front squat strength section.
Front Squat (3-3-3-3-3)
spend 20 minutes building to a 3 rep max
Metcon (Time)
12 minute amrap
25 box jumps 24/20
25 kb swings 53/44
25 front squats 95/65