WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

2 rounds

15x Pull-ups

10x Jumping lunges

20x Push-ups

:30 Hanging L-hold

Then,

1 min pigeon stretch per leg

Strength/Skill

Back Squat (Establish a 4 rep max for the day. )

Then,

4×4 @ 90% of 4 rep max.

WOD

Metcon (Time)

5 rounds

10 back rack lunges (95/65)(135/95)

1×100 m sprint

1x 50 m farmer (53/36)(70/53)

1×25 sled push (70/45)(95/70)

Complete each round in any order, but you must complete all movements before moving onto next round.