WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

3 minutes jump rope

2 minutes hand-to-hand KB swings

1 minute hollow rock

30 seconds max air squats

30 seconds knees to elbows

Strength/Skill Back Squat

Find your 3RM

(15 min
Back Squat
4 x 3 @ 90% of 3RM

(10 min)

WOD

Metcon (Time)

3 rounds

Run 400

15x Toes to bar

13x Sumodeadlift high pull (75/55)(95/65)

11x bar facing burpees