Warm-Up Run 400m / Row 500m / Bike 25 Cal Five rounds of: 3 Strict Pullups 7 Hindu Pushups 10 Walking Lunge Steps

Strength Back Squat 3-3-3-3-3 After your warm-up – Squat 3 Reps at the given percentage every 3 Minutes for a total of 6 rounds (18 minutes) You can partner up to 3 people per rack for todays session.

CrossFit Workout For time:

60 Thrusters 30/20  60 Pullups 30 Thrusters 60/40 30 Chest-to-Bar Pullups 10 Thrusters 80/60 10 Bar Muscle-Ups

Time Cap: 18 Minutes