Warm-Up: 

CrossFit Warm-Up – 3 x 10

* 12 Minute Time Cap

 

Strength:

EMOM For 7 Minutes of:

2 Pausing Front Squats @ 75% 1RM

* 3 Count Pause In The Hole, Then Bounce and Explode.

 

Conditioning:

"Jackie"

For Time:

Row 1K

50 Thrusters (45#)

30 Pull-Ups

* 15 Minute Time Cap

This Week's Mobility