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Components

Back Squat

Metcon

Thursday CrossFit

Warm-up

Line Drills

then..

2 sets:

20 Forward Lunges

:20 Side Plank Each Side

:20 Bottom Squat Hold with KB in Goblet

3 Tempo Goblet Squats

Weightlifting

Back Squat (4,4,4,6,6)

Back Squat

Metcon

Metcon (5 Rounds for time)

E3MOM for 5 sets

12 Box Jump Overs (24/20)(Step Down)

20 Wallballs (20/14)

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