A) 4X6 Press – Heavy but Perfect
Rest 60 seconds
B) 4X 20-30 seconds of Hollow Rocks
Rest 60 seconds
Alternate sets between A and B


5 Rounds for Time:
200 Meter Sprint
7 Toes-to-Bar
10 Thrusters (75/45)

Competition/WL WOD

Depending on what we’ve discussed…
Weightlifting Cycle
CrossFit Performance WOD plus GOAT work

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