Main – CrossFit View Public Whiteboard Metcon (Time) Sprint wod 250 meter row Then 2 rounds of 10 wall balls 10 kb thrusters 44/35 (5R 5L) Back Squat (1 rep max) Spend 20 minutes building to a 1 rep max. Metcon (AMRAP – Rounds) Emotm for 12 minutes Even 15 wall balls Odd 30 DU3×1…
Main – Comp WOD View Public Whiteboard Warm-up (No Measure) Row 500-1000m Mobility 3×5 NG OHS Metcon (Time) Sprint WOD 400 m Run 20 Push-ups 30 Air Squats 400 m Run Metcon (Weight) E90S for 15 mins (10 sets) 1 SqSn Record heaviest single lift. If PR record under extra perfomance. Metcon (Weight) Front Squat…