Warm-Up: 
CrossFit Warm-Up – 3 x 10
Strength:
Front Squat:
Every 30 seconds for 2:00 (5 reps) – 1 rep @ 75%
-Rest 2 minutes
Every 30 seconds for 2:00 (5 reps) – 1 rep @ 80%
-Rest 2 minutes
Every 30 seconds for 2:00 (5 reps) – 1 rep @ 85%
Conditioning:
"Rowing Helen"
3 Rounds:
Row 400m
21 Kettlebell Swings (53/35)
12 Pullups