CrossFit Magnolia – Competitor

Metcon (Time)

Row 500m

10 Overhead Squat (155/105)

Row 500m

15 Front Squat (155/105)

Row 500m

20 Back Squat (155/105)
-Goal is to finish under 10 minutes. Really push on this as the technique demands are lessened each round, as the squat complexity get easier. Scale the loading so the squats can be unbroken and don’t use a rack.

Metcon (No Measure)

3 rounds for quality:

10 Stiff-leg deadlift (Snatch Grip – use same barbell from the previous workout)

20 Ring rows (as difficult as possible)