Warm up
Competition
Strength: Thrusters 6x10
Increase weight each set, 3 minutes rest
WOD: 10RFT
100m Row
5 Thrusters 60/40
10 Pull ups
60s rest between rounds
CrossFit Class
Strength: Row 5x250m
60s Rest
WOD: AMRAP 15
15 Jumping Lunges
10 Burpees
5 Wall Walks
Recovery: Foam Roll quads