CrossFit 213 Dowtown Los Angels WOD June 25th, 2018

 Monday:

Warm-up: Hip Mobility + Glute Activation & BB Work

Strength/Skill:

A.) 15 Minutes to build up across Sets:

Front Squat

3 - 3 - 3 - 3 - 3

Then: 3 Sets of 3 @ 70%

B.) 15 Minute EMOM of::

Minute 1: 30 Goblet Squats (53/35)

Minute 2: Max Calorie Row

Minute 3: Rest

Metcon:

17 Minute AMRAP

30 Lateral Bar Burpees

20 Front Rack Forward Lunges (RX:95/65)

30 American Kettlebell Swings (RX:53/35)

20 Back Rack Reverse Lunges (RX:95/65) or (RX: 50/35lb - DB’s)