CrossFit Conifer – CrossFit

Warm-up (No Measure)

2 Rounds:

40 Seconds On / 20 Seconds Off:

**Station 1:** Row

**Station 2:** Front Plank Hold

**Station 3:** Glute Bridges

**Station 4:** Banded Good Mornings

Metcon (Time)

FT:

1,500m Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

1 & 1/4 Front Squat (4 x 3 @ 70%)