0:00-0:10Warm up: CrossFit Warmup x 2

Pre-Mobility: oly hip stretches from catalyst athletics
Health and Fitness

0:10-30

A. Four sets of:

A1. Front Squat x 6-8 reps @ 2111, Rest 60 seconds

A2. Turkish Get-Ups x 4 reps (2 each side)

(perform these slow and controlled, look for proper positioning and stability in each position)

Rest 60 seconds
0:30-0:40

B. Complete 6 sets:

30s Wall ball (20/14)

rest 60s
0:40-0:55

C. Complete 6 sets:

30s Assault for Cals

rest 60s 
Classic: 

0:10-0:30

A. Front Squat

1 – 5 reps @ 65%

2 – 4 reps @ 75%

3 – 3 reps @ 85%

4 – 2 reps @ 90%

5 – 1 rep @ 95%

6 – 4 reps @ 90+%

Rest 2 minutes between sets.
0:30-0:40

B. Complete 6 sets:

30s Wall ball (20/14)

rest 60s
0:40-0:55

C. Complete 6 sets:

30s Assault for Cals

rest 60s 

0:55-1:00

D. Mobility = Foam Roll