Warm-up
High Knees
Butt Kickers
Toy Soldiers
Strength:
Back Squat
7 sets of 3
Heavy Loads
Rest as needed between sets
Metcon:
For time:
30 Box Jumps, 24/20 in
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Front Squats, 115/80 lbs
30 Toes-to-bars
30 Push Press, 115/80 lbs
30 Deadlifts, 115/80 lbs
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders
Shogun CrossFit 