CrossFit

STRENGTH/SKILL
1) Power Clean : Build to a heavy 1
Rx+: (Touch n Go heavy double)

2) 1 1/4 Front Squat : Build to a heavy 3 

Rx+:(use chains)

3) DB RDLs 

Rx+: (Glute Ham Raises)

4) DB Walking Lunge : Max steps in 8:00

Rx+:(Double KB Walking OH Lunges 53/35)