WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

500 m row

10 Samson stretch (3 sec pause)

5 wall walks

10 goblet squats (10 sec pause at bottom)

(10 min)

Strength/Skill

Front Squat (20 min)

3RM for the day; 4 x 3 @ 90% of 3RM

Snatch Grip Deadlift (4 min EMOM)

3 @ 70%, 3 x 3 @ 80%

Metcon

Metcon (Time)

4 Rounds:

15 abmat Sit-ups (GHD)

30 Walking Lunges (jumping lunges)

15 Wall Ball Shots (20/14#) (30/24)