Main – CrossFit
(No Measure)
3rds
Airsquat x 10
Ring row x 6
Plank hold x 30 sec
Athlete foam roll – 5 min
Front Squat (5×7 across – weight stays the same for all sets)
Metcon (Time)
21-15-9 reps of:
Thrusters, 115/85
Chin ups
**A kip is allowed for the chin ups, be sure to follow coaches instructions first to keep the shoulder in a safe position.