CrossFit

Weightlifting
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Ring Rows x 10-12 reps @ 2111
Rest 45 seconds
Farmer’s Carry x 100 feet each arm
Rest 45 seconds
Metcon
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets