141023

Main – CrossFit

Mobility

-Barbell Quad Smash

-Heel Cord Posterior Bias

Skill

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

Conditioning

Metcon (AMRAP – Reps)

Tabata:

Plate G2O (45/25)

Ring Rows

AbMat Sit ups

*Record lowest reps each exercise