Main – CrossFit
3min DU Work
5 Each Partner Backward Toss
5 Each Partner Forward Squat/Toss
Backward Toss focus on full hip extension with long arms.
Foward Toss focus on med ball clean into squat.
Squat, power, or hang
12 minute Cap
Working on technique and speed over weight.
Athlete to “add extra performance” to record lift.
4 Rounds for Time:
1 Rope Climb (10 ring rows)
10 Ring Dips
20 Wall Balls (20/14#)