Warm Up:
500m Row
Then
Accumulate 2 minutes of a plank
Then
Good mornings
3 sets of 10
Strength:
Every 1 min for 10 mins do:
20 Double Unders
3 Deadlift, pick load heavy as possible
Metcon:
AMRAP in 20 min of:
30 Overhead Squats, 95/65 lbs
30 Box Jumps, 24/20 in
30 Toes-to-bars
Fundamentals Class starts at 1730.
Shogun CrossFit 