Friday

CrossFit Harrisburg – CrossFit

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Front Squat

Every 3 minutes, for 15 minutes (5 sets):

Front Squat x 3 reps @ 85% or more of 1-RM

Metcon (2 Rounds for time)

Every 10 minutes, for 20 minutes (2 sets), for times:

Row 1000/850 Meters

50 Wall Ball Shots (20/14 lbs)
If more than 10 people go in 5 min waves. Cut your row off at 5 mins.