Main – CrossFit Group WOD

Tabata – Coach’s Choice (No Measure)

Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉
Followed by 5-10 minutes skill work of choice: double unders, handstands, muscle-ups etc

Widowmakers (Weight)

Back Squat 20 reps at a weight that you choose.

Stipulation is that you may not put the bar down once you have started.

All reps must be below parallel.

Mini Heavy Nancy (Time)

3 rounds

10 OHS 135/95 lbs
200 m run

*tight shouders? sub front squats.