Main – CrossFit
Split Jerk (5×1 (find a heavy single))
Split Squat (5×3 (comp only*))
Metcon
Welcome to the Thunder Dome (Time)
7 Ring Push Ups (HSPU comp only)
14 DB/KB Step ups (7 each leg) (35lb/20lb each; 24in/ 20in) (44lb/25lb)
300m row
4 rds for time
25 min time cap