10 min AMRAP

Main – CrossFit

Warm-up

100 DUs/300 SUs (No Measure)

3 rounds (No Measure)

10 pass throughs
10 toe touches
10 frog jumps

Front Rack Mobility (No Measure)

Weightlifting

Front Squat (5×5)

Metcon

10 min AMRAP (AMRAP – Rounds and Reps)

5 Push Press 115/95
10 Burpee Box Jumps 24/20

Afterbash

1000m Row (Time)

Max Effort 1000m Row

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