CFE:

Movement of the montH: GHD

For time:
100 double unders (3×1)
150m
50 slamballs
150m
50 KBS (53/35)
150m
50 OH plate lunges (45/25)
150m
50 wallballs (20/14)
150m
100 double unders

CrossFit

Back Squat:

• work Up to a heavy Set of 7
  • then drop to 60% of that # and do one max rep set.
    

Metcon:

• Every 3 min for 7 rds:
  • 12/10 cal bike (15/12 row) (sprint !)
  • 12 WB 20/14
  • 12 burpee to rig

*score slowest rd.