Main – CrossFit

Deadlift (2×5 , 2×3 )

add 5% to the 5 rep and add 5% more to the 3 rep

Single Leg RDL (3×5 (add DB or KB) )

opposite hand, opposite leg

Metcon

Duck (Weight)

EMOTM 9 min
20 DU (L2-10DU) (L1-40 singles)
5 Shoulder to OH (115/75lb Rx) (155lb/95lb Comp)