Warm up
A. 500m Row
Then 3 rounds not for time
8 Ring Dips/Box Dips
8 Chest to Floor push ups
Strength
B. Back Squat
5 sets of 8 at 60% of 1 RM Back Squat
Metcon
C. 3 Rounds for Time
12 Toes to Bar
20 Wall Ball 20/14
12 Toes to Bar
20 Cleans w/ the Wall Ball
Shogun CrossFit 