crossfitnine7

deadlift – 3 x 4 @ 85-90% of 3rm 4

front squat - 2rm 10 rounds (18-min) 3 front squats

4 rounds : 3-min amrap at each station/1-min rest between

800m run 4 rounds : 60 cal row40 db hang

10 sets : e2mom 6 sets : 1 snatch @

2 rounds : every 6-min 50/40 cal bike800m run4 rounds

6 sets : every :90 1 clean & jerk @

deadlift - 3 x 6 @ 80-85% of 3rm 4

front squat : 5 x 2 @ 85-90% for time

4 rounds : e3mom 30/25 cal bike25 sit ups +