CFGoodLife – CrossFit
Warm-up (No Measure)
2 rounds
500 m Row (moderate/easy pace)
12 Thrusters, empty barbell (45/35)
12 Back Rack Good Mornings
12 Back extensions
12 Hollow Rocks
9 Pull-ups, strict if possible
Front Squat
Over 15 minutes work to a heavy set of 3 reps
Metcon (Time)
21-15-9
Deadlift 225/155
Thruster 95/65