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Main – SWOD View Public Whiteboard Front Squat (6-6-6-6-6-6) try to move as much weight as possible over 6 sets. full stop pause at the bottom of each rep
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Main – CrossFit View Public Whiteboard Metcon (Time) Sprint WOD 4 RFT: 200 meter sprint 1 minute restscore is total time including rest Metcon (Time) 3 RFT 10 manimals 45/25 15 pull-ups 20 push-ups 1 minute restrest included in time
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Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3 x 5 NG OHS Metcon (Time) Sprint WOD 4 RFT 7 Power Snatch 75/55 7 TTB Metcon (Weight) Strict Shoulder Press 3-3-3-3 Score is total weight moved Metcon (Weight) Deadlift 5-5-5-5 Score is total weight moved Metcon (Distance) Gymnastics – 7…