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
Close Grip Bench (1 x 10 @ 70%)
Bent Over Row (4 x 6-8 (1.5/1))
Gymnastics
Weighted Ring Dips (4 x 6-8 (Add #5 to last week))
Metcon
Metcon (No Measure)
10 Min EMOM
Each Minute:
4 Hang Squat Clean (115/75)
6 Burpees
RX+:
4 Hang Squat Clean (135/95)
6 Burpee over Bars
Mobility
Russian Baby Makers :45 Hold/:30 Rest
x 4