GROUP PREP: 1 min bike, 1 min row, 10 KB Deadlifts, 15 Goblet squats, 10 light kb swings. (x2)
Strength: 3×5 Front Squat, build on each set, 10 heavy KB deadlifts between each set. Rest at least 2 min between sets.
WOD:
3 Rounds
50 Russian KB Swings
Row 500 Meters or Bike (30 Cal/22 Cal) or Run 400m
Fit 35/25, Rx 53/35, Rx+ 70/53
Goal time: 10-15 min
Optional post wod:
25 Handstand shoulder taps or 30 sec handstand hold on rings
15 Squat jumps with DB
10 Renegade rows (35#+)
CrossFit Reserve 