CrossFit
Warm-up
(No Measure)
2 sets
20 jumping lunges
7 burpee bar touches
4 turkish get ups
Weightlifting
Deadlift (5×3)
Warm up and perform all 5 sets at 80-85% of your 1 RM.
Metcon
Metcon (Time)
5 min AMRAP
30 clean and jerk 95/135
Max burpees
If Grace time is under 3:00 then
Rx Plus is an option
105/155lbs
Accessory Work
5x150x row with :20 rest
Record total time worked