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Main – SWOD View Public Whiteboard Metcon (Weight) Every 2 mins for 20 mins 3 front squats increase weight throughout
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Main – CrossFit View Public Whiteboard Metcon (Time) 4 RFT: 200 meter run 50 double unders 10 burpees3×1 singles 15 minute time cap Back Squat (8-8-8-8) Build to 1×8 max. Start light but do 4×8 You can use squat racks or partners to lift weight to your back. rest 2-3 minutes between sets