North Raleigh CrossFit: 03/04/16

dave
So, true story. I made this meme last year, and it was the first image that came up when I googled “Dave Castro meme”.

Strength

Front Squat:
3×5 @ 81%, Rest 2-3 minutes

Conditioning 

Alternating EMOM 21:
Min 1: 40 seconds ME Burpees
Min 2: 40 seconds ME Box Jumps with step down (24/20)
Min 3: 40 seconds Max Calorie Row