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