Main – CrossFit

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Back Squat (3×8 @60-65% (:90 rest between sets) across)

Fra-Pacity (3 Rounds for reps)

15 min EMOM

15/10 (Rx) 20/15 cal row (Rx+)-Mens/womens cal standards

15 Pull ups (C2B Rx+)

10 Thrusters (95/65lb) (135/93lb)

*Reps should be scaled based on experience with volume

10 cal/8 pull up/6 thruster good option for volume scaling

**Reps should be done in a :30-:40 window, it shouldn’t take full minute. Consistency is the key

***Score as total reps for EACH movement

Min 1-Row

Min 2- Pull up

Min 3- Thruster…