CROSSFIT

Midline

Hollow Rock/Superman Holds

Plank/T2B

Strength/Lift

Power Clean + Hang Clean + Front Squat 7×1 (Heavy Single)

MetCon

For Time:

80 Calorie Row OR Assault Bike (Any Combination)

*On Every 2nd Minute Perform Thrusters (65/95#)*

2:00 – 3

4:00 – 6

6:00 – 9

8:00 – 12

Etc..