Main – CrossFit

(No Measure)

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.

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