A. 4 Sets:
– Front Squat x 6-8 @ 30×1
– Strict Pull-Ups x Max Unbroken @ 21×0
– Weighted Dislocates x 5 (2.5#)
– Elbow Plank x 45-60s
* Rest 60s b/w Exercises & Sets
B. In teams of 3, with 1 person/station, complete 4 Sets each:
– 250m Row
– 10 Burpee Box Step Overs (24/20)
– 10 Thrusters (75/55)
* Do not rotate until each team member is done with their station.
Super Good Read:
– Fitness, Luck, and Health – CrossFit Journal
