CrossFit 727

Warm-up

Weightlifting
Front Squat 1 1/4 (5 sets of 4 reps)
5×4 @ modrate weight from 2 weeks ago or more
* moving smooth

Metcon
Metcon
30-21-9
Row
OHS

Bike: 21-15-6
Ski: 26-18-8

*Note: only calories should be converted. the other movements should be 21-15-9

Legends/int: 75/65
rx: 95/65
RX+: 115/80

Target Time: 8:00
Time Cap: 15:00

Rest 3:00

Metcon
30-21-9
Row
Burpee

Target Time: 10:00
Time Cap: 15:00