Day After

Main – CrossFit

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Main WOD

M-1: Metcon (Time)

20 cal row

30 OH squats 95/65

Rest 3 min

M-2: Metcon (Time)

20 cal row

30 Back squats 135/95

Rest 3 min

M-3: Metcon (Time)

20 cal row

30 box jumps 24/20

Rest 3 min

M-4: Metcon (Time)

20 cal row

30 S2OH 115/80

Rest 3 min

M-5: Metcon (Time)

20 cal row

30 squat cleans 115/80

SWOD

S-: Metcon (No Measure)

S-A.

Press

70%x3

80%x3

90%xAMRAP

70% 3xAMRAP; rest 2-3 minutes

S-B.

Single Arm DB press Alternating Arms

6×10; rest 60 seconds

S-C.

Barbell Chinese Rows

6×8; rest 2 minutes AHAP

S-D.

75 Push-Ups or 50 Dips for time