Crossfit at the D - Mircle - Go

 Warm-Up
10 minute
3 strict pull-up
6 Push Ups
15 Sec Plank

Strength

EMOM 1:30  x 6
 1 - Front Squat with 3 sec pause
 1 - Front Squat


Mircle - Go  20 min Cap

5 Rounds
200n Run
15 Cal Row
9 Strictt HSPU

16:29