![](https://i0.wp.com/www.crossfitrailtrail.com/wp-content/uploads/2023/08/FB_IMG_1692284577198.jpg?fit=1024%2C1024&ssl=1)
Strength
10 Minutes to Establish a heavy
10/Leg Back Rack Reverse Lunge
AIM 70%+ of 1 RM Front Squat
Conditioning
3 Rounds for Time
500/425m Row
16 Pull-Ups
12 Front Rack Lunges 135/95lb
8/6 Bar Muscle-Ups
Goal- 9:00-14:00
Time Cap- 17:00
Strength
10 Minutes to Establish a heavy
10/Leg Back Rack Reverse Lunge
AIM 70%+ of 1 RM Front Squat
Conditioning
3 Rounds for Time
500/425m Row
16 Pull-Ups
12 Front Rack Lunges 135/95lb
8/6 Bar Muscle-Ups
Goal- 9:00-14:00
Time Cap- 17:00