Squats and shuttle sprints

CrossFit ATR – CrossFit

Weightlifting

Back Squat (5@65%, 5@75%, 5+@85%)

Metcon

Metcon (AMRAP – Reps)

5 Rounds (:90 Work/:90 Rest)

200m Shuttle Sprint into Max Ring Rows

RX= Elevated Ring Rows (18″ Box)