141016

Main – CrossFit

Mobility

-Banded Posterior Chain Floss

-Barbell Quad Smash

Skill

15 minutes to make up missed lifting or work on a skill of your choice.

Conditioning

Metcon (Time)

5 Rounds:

Row 250m

10 Slam Balls (30/20)

15 Ring Rows

20 AbMat Sit ups