CrossFit Crag – CrossFit
Back Squat (5×4 across above 80% of 1rm)
Between each round of squats you will row a 300 m or bike 20 cals at a recovery pace
Back squats if no 1rm or not sure, work to tough set of four and stay for all sets
Metcon (Time)
2500 m row relay with groups of 2-3
Switching every 250
Partner hold
15 minute cap