CrossFit WOD
Five Rounds
AMRAP – 2:00
– 4 1 1/4 Back Squat @ 4010
– Max Hand Release Pushups
*3:00 rest between rounds.
EMOM – 10:00
– 20 KB Swings (Russian)
Endurance WOD
Three Rounds
– 1 Mile Run/1500m Row
– 3:00 Rest
*Hold within 5 to 10 seconds.