CrossFit

Coaches Pick warm up
Coaches Pick Warm up

Weightlifting
Front Squat (5×3 )
working weight
5×3 @ 85%+5# of 1 rm

Metcon
Metcon
21-15-9
Burpee Box Jump Over 24/20
Overhead squat 115/95

Target Time: 6:00
Time Cap 10:00
Comp: 135
Masters: 95/65
Metcon
21-15-9
Burpee Box Jump Over 24/20
Overhead Squats 95/65

Target Time: 4:30
Time Cap: 8:00
Comp:115
65/35