03122019

CFG Open Week 4, Day 2

Warm-up:
Partner Warm-up for Distance
10′ Alternating EMOM Row/Bike/Ski
90 sec Lizard Stretch (ea. side)

Strength:
Front Squat
5×3 @ 85%+ 1RM

Met-Con:
5 RFT
12 Deadlifts (225/155#)
9 Box Jumps (24/20″)
6 Muscle Ups
Scaled:
12 Deadlifts (185/125#)
9 Box Jumps (24/20″)
6 Ring Dips