“If it (CrossFit) was Easy, EveryOne would be doing it” YOU are not EVERYONE!  3..2..1..GO!!

WOD:

#quad burn

3rds for time: (15 min Cap)

500m Row (or 400m Run,400 Ski Erg)
9 Thrusters (115/85) *UnLoaded will do Wall Balls

STRENGTH:

EMOMx8: 2 Squat Snatches (75%)  *UnLoaded will do 10 KB Goblet Squats

Rest 3 min, then

EMOMx8: 2 Squat CJ (75%) *UnLoaded will do :30 sec Plate Ground to Overhead

CASHOUT:

1-3 Super Sets of:

30 Hollow Rocks  (Rx+GHD Sit Ups)
30 Weighted Glute Bridges  (Rx+Hip Extensions)

ADDITIONAL CASHOUT:

6 Min AMRAP:  3 Unbroken Strict HSPU