Crossfit

Weightlifting
Push Press (5×5)
Ascening
5RM
Bent Over Row (5×12)
Single Arm DB Row
Same weight all sets
6 each arm
Knee and hand on bench
Moderate weight

Metcon
Metcon
12min AMRAP

20 Deadlifts
40 Double Unders
20/17 Cal Row/Ski

TR – 4+

RX – 135/95

Leg/Int – 115/75
120 Singles