CROSSFIT

Plyometrics

Accessory

Pause Front Squats 8×1 (10s Pause)

Deficit RDL 3×8

MetCon

5 Rounds NOT For Time of:

150m Row

36′ Sprint

10 KB Swings (25/35#)

72′ Sprint

5/Arm SA KB Thrusters (25/35#)

108′ Sprint

Rest 2 Minutes

*Score = Slowest Round