Thursday

Main – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Front Squat (5×3)

*Working sets at 75-85%

Metcon

Metcon (Weight)

4 Rounds NFT

3 Broad Jumps

5 RDLS (52.5% of DL 1 RM)

7 KBS (1.5/1)

9 3-Count Mtn Climbers

*Rest approx 90 sec b/t rounds