WOD

CrossFit Collaboration – CrossFit

Warmup (No Measure)

2 Rounds

250 M Row

15 Exploding Air Squats

then…

Wait for Coach’s instructions.

Warm-up

Strength/Skill

Front Squat

Find 3RM for the day;

Then, 4 x 3 @ 90% of 3RM

(15 min)

Behind Neck Push Press

Find 5RM for the day;

Then, 4 x 5 @ 90% of 5RM

(15 min)

WOD

Metcon (Time)

6 Rounds:

10 Pullups

10 Ring Dips

10 Jump Lunges

(15 min)