Molon Labe CrossFit

Dynamic warm-up

Strength: Front squat from the hole.
5 Sets of 5 reps with gradual increase in load

For time:
-50 Calorie AirDyne (40 Assault bike)
OR
-750 Meter row

Then:

21-15-9 of:
-Toes to rings
-Barbell burpees @115/95
-Box jumps @24/20

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