CROSSFIT

Strength

Pull Ups 5xMAX

Negative Pullups/Ring Rows 5×2

MetCon

7 Rounds For Time of:

10 Front Squats (75/115#)

7 Push Jerk (75/115#)

CROSSFIT LIFT

Front Squat Technique

EMOTM 12 Minutes of:

3 Front Squats

Split Jerk Technique

EMOTM 12 Minutes of:

3 Split Jerk