Friday

Everyday Athletes Now – CrossFit

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Warm-up (No Measure)

4 Rounds

10 Empty Bar Thrusters

10 Calorie Row

Warm-up (No Measure)

4 Rounds

10 Empty Bar Thrusters

10 Calorie Row

Front Squat (Single @90% then 10×3@65%)

Metcon (AMRAP – Reps)

Climb the Ladder for 13 Minutes

3 Calorie Row

3 Squat Snatch 115/75lbs

6 Calorie Row

6 Squat Snatch 115/75lbs

9/9, 12/12, 15/15, etc.

Metcon (Time)

EXTRA WORK

3 Rounds

Max duration DB Farmers Hold 70/53

Rest 3:00

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