Warm up:​1000m row increasing speed
Row: MSS (Max Sprint Speed) Test 3*10s sprints w/ flying starts
Metcon: CF Open 15.5
For time: 27-21-15-9
Cal row
Thrusters 43/29


Overhead Squat
Heavy Single

“Over and Over”
Chest to Bar Pull-ups
Overhead Squats 43/29kg

Great day to work on and improve the overhead squat. Athletes will have the opportunity to build to a heavy single before performing lighter overhead squats in the metcon. Heavy is relative for the day, with mechanics taking priority over load. In the metcon, this should be a weight that athletes are capable of completing the 21+ repetitions unbroken without dropping. The burpees are traditional burpees, with no need to jump over the barbell.