Main – CrossFit

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Front Squat (3×5 working at 80-85% across)

RKC Plank (No Measure)

3x5x3-5 sec contraction; 1-2 sec relax

*pair with all 3 sets of front squat

14 min row/thruster EMOM (AMRAP – Reps)

14 min EMOM

odd- 10 cal row

even- 10 thrusters (100/65lb) (135/85lb Rx+)

*score total reps and give avg rd time in notes