Warm-up
Squat movement Prep
Strength:
Front Squat
5 sets of 5
Heaviest weight possible for all reps
Then
Weight Pull-ups
3 sets of 8
Same weight from previous week
Metcon:
“Diane”
21-15-9 Reps For Time
Deadlift (225/155 lb)
Handstand Push-Ups
(14 Minute Time Cap)
Shogun CrossFit 