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Warmup: 5 Rounds of

10 kbs

10 Ring rows

10 reverse hypers

10 Russian twists with medball

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Buy-in: 4x8 Lateral raises + Front Raises

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WOD: 4x3 minute AMRAP ~ 2 minutes rest between

3 Thrusters 155/95#

6 Front Rack Lunges 155/95#

20 Double Unders

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Endurance: meet at Elm City CrossFit @ 530 am

Brick

Group Bike + 20 minute run

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