Main – CrossFit
Warm-up
Warm Up (No Measure)
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Weightlifting
Deadlift (7 Minutes to Build to a HS- Not a 1 Rep Max)
Metcon
CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
Cool Down
10 Shoulder Reach Throughs
30 Second Russian Baby Makers x 3