Crossfit

Weightlifting
Push Press (5×5)
Ascending
5RM
Bent Over Row (5×12)
Same Weight All Sets
Single Arm DB
6 Each Arm

Metcon
Metcon
10min Ladder

1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Jerk

TR – 4+

Add 1 Rep to each movement every round

RX – 155/85

Leg/Int – 115/75