Main – CrossFit

Weightlifting

Front Squat (5 FS every 90 sec for 7 sets, Same wt. cross)

Metcon

Metcon (Weight)

15 min EMOM
Min 1: 5 OHS with 3 sec pause at the bottom
Min 2: 45 sec Plank
Min 3: 5 Strict Pull-ups

*Rx+ = 7 OHS and/or 7 C2B/pull-ups
*Score is weight for OHS and write # reps for OHS/pull-ups in comments