15min EMOM
Min 1: 3 Sumo Deadlift (building each set)
Min 2: 10 Walking Lunges w/ DB/KB in each hand
Min 3: 10 Hollow Rocks


10min AMRAP
7 Toes to bar
7 Shoulder to Overhead 95/65
7 Front Squats 95/65

Comp HW

Front Squat
4x6 Building

3x15 Reverse Hyper
3x10 GHD Medball Sit-ups
3x20 Barbell Hip Thrusts


CrossFit Journal: The Performance-Based Lifestyle Resource