Main – CrossFit
1: Coach Led Warmup (No Measure)
2: Front Squat
2: Front Squat EMO2M 16 Min 3 Reps (8 Rounds for weight)
EMO2M for 16 minutes (8 sets)
Front squats 3 reps
Check your Jan 23 performance and shoot to use the at least the same weight
3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 6 minutes of:
30 Wall Ball Shots
30 Pull-Ups
30 Double-Unders
Jumping pull-up scale, no bands.