Main – CrossFit Group
Warm-up
– 400m Row
– 10 Plank Lunges
– 5 Plank Samsons
– 5 Plank Squats
2: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Back Squat (3-2-1-3-2-1)
Tempo: 30X1
Rest: 3:00 between sets
B: Barbell Reverse Lunge (4-4-4 (each leg))
Rest: 3:00 between sets
Finisher
C: Metcon (Time)
Five Rounds For Time:
– 2 Deadlifts (315#/205#)
– 4 Handstand Pushups
– 6 Toes to Bar