CrossFit Conifer – CrossFit

Warm-up (No Measure)

2 min DU or DU Practice

10 Tempo Air Squats

10 Ring Rows

10 DB Goblet Squats

Front Squat (1 x 2)

12 min to build to heavy 2.

Rep 1: 3 sec active pause

Rep 2: Regular tempo

Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:

20/15 Calorie Row or Bike

40 Double Unders

7 Front Squats (165/115)