Endurance:  Row 2000m

Warm Up:  30 squats/20 shoulder roll outs/30 OH squats

Strength:  3 RM Front Squat

Stamina: 5 rounds

• 4 80% RM Front Squat
• 10 OH Squats 75# RX
• 400m run

Working Capacity:  4 rounds

• 20 wall balls
• 20 box jumps
• 20 ring pull ups
• 20 knees to elbows

Durability:  2 rounds

• 35# weighted situps looking through the plate hole
• 20 wall squats
• 10 OH wall squats

Warm Up: 21-15-9 pullups, pushups, squats

Strength:  Find 3RM Back Squat

Stamina:  5 rounds :  3 x BS @ 3RM, 6 x burpee broad jump, 20 x KB swing 53#

Work Capacity / Endurance: 

for time:

Run 800 M fast, then:

10…1 Squat Clean (85#), 2…20 double unders

Durability:  Run 1 mile, STRETCH, REFUEL, HYDRATE:)

CrossFit Griffin Yoga with Lewis Mota  – Great Movement!