Crossfit

Warm-up

Weightlifting
Shoulder Press (10×3 (OTM))
10min EMOM
*Between 70-80% 1RM
*Same Weight all Rounds

Metcon
Metcon
Every 3 mins x 4 Rounds
10 Hang Power Cleans
10 Toes to Bar
10 Front Squats
10 Burpee Over Bar

*Score = Reps completed
*1 Round = 40 Reps

Leg/Int
95/65
Knee Raises

RX
115/75

Extra Credit
100 Ab Mat Sit ups
*5min Cap