Friday WOD

Warm-up
Warm-up
Run 400m

CrossFit Squat Hold Drill w/ Plate – 2x
– Squat hold with 5 plate press outs and 5 plate press ups
– Light plate
– Maintain upright torso, heels down but weight spread over foot, knees tracking toes

2 Rounds:
– 10 Ring Rows
– 10 KB Swings
– 10 KB Goblet Squats

Strength
Front Squat (12 min to find heavy set of 2 for day)
No failures

Metcon
Metcon
AMRAP 3 minutes of:
30 Mountain Climbers
7 Front Squats 135/95

Rest 2 minutes & repeat.