Main – CrossFit Group
Warm-up
– 10 Plank Lunges (each)
– 5 Plank Samsons (each)
– 3 Plank Squats (each)
Two Rounds
– 200m Run
– 10 Slam Ball Squat Clean Slams
– 5 Burpee Broad Jumps
WOD
A: Back Squat (1.1.1 x Five Rounds)
Load: 80 to 85% 1RM
Rest: 20 Seconds between reps. 3:00 between rounds.
Note: Place barbell in rack during rest.
B: Metcon (Time)
For Time:
– 30 Clean Catch Squats
– 20 Burpee Box Jumps
– 10 Wall Walks