CrossFit WOD

Every 3 Minutes 15 Min
3 Front Squat + 1 minute plank

For time:
400M Run
25 Kettlebell Swings 53/35lb
1 Minute Rest
400M Run
50 Box Jumps 24/20”
Rest 1 Minute
400M Run
25 Kettlebell Swings 53/35lb

Mobility:
Lizard Pose
Pidgeon Pose
2 Min Each Leg


SWEAT

E2MOM: 4x
10: DB Strict Press
30: Rope Slams

E2MOM: 4x
6-10: 3 second Negatives
8: Burpees

E2MOM: 4x
10: Push-ups
15: Slam Balls

4x for Time
500m Row
100m Suitcase Carries