Main – CrossFit
Weightlifting
Metcon (Weight)
Work up to a heavy single of:
1 Hang Squat Snatch + 2 OH Squat
Metcon
Metcon (4 Rounds for time)
4 x 300m Row
*Rest as needed between rows
*Record all four times
Sugar and Spice
Work up to a heavy single of:
1 Hang Squat Snatch + 2 OH Squat
4 x 300m Row
*Rest as needed between rows
*Record all four times
