HeadQuarters – CrossFit

Metcon (Time)

21 cal row

21 cal aab

15 cal row

15 cal aab

9 cal row

9 cal aab

then

21 hang squat clean thruster 115/75 95/65

the

9 cal aab

9 cal row

15 cal aab

15 cal row

21 cal aab

21 cal row

Finisher

3×10 bent over barbell row

3×8 barbell bicep curls

super set with

100ft gun walk

:20 second L sit hold (or plank hold)

:30 wall sit into 20 air squats