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Main - CrossFit View Public Whiteboard: bit.ly/1vjiFaH Warm-up Show Up Early? Then, 500m Ski Erg Box Shoulder Stretches Wall Squats Work on DUs (No Measure) : Warm-up Starts at 1/2 past hour 3 Rounds 10 Wallballs 10 Walk Lunges toward Rig 10 HR Pushups Rest walk back to WB Weightlifting Front Squat (4 x 5 @75% of 1RM) WOD Metcon (Time) 21-18-15-12-9-6-3 HR Pushups Box Overs Weighted Situps 15#

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