Warm up
Competition Class: 20 Mins to find max weight Bear Complex
Competition WOD: AMRAP 8
3-6-9-12...
Pull ups
Thrusters 42.5/30
CrossFit Class:
Strength: Pull up Ladder
WOD: AMRAP 13
10 Wall Balls 20/14
10 DB Snatches 25/17.5
200m Row
Recovery: Foam Roll Spine