12min EMOM
Min 1: 1 Squat Clean (building each set)
Min 2: 10 Single Arm OH Walking Lunges w/ DB
Min 3: 20 Plank Marches with DB


3 Rounds
6 Shuttle Sprints 10m
9 Squat Cleans 155/105
12 Burpees over the bar

Comp HW

15min AMRAP (easy pace)
30cal Bike
30cal Row
30cal Run


CrossFit Journal: The Performance-Based Lifestyle Resource