CrossFit:
A. Squat prep/ warmup
B. E3 min x 15 min: 5 back squats @ 80% of test week 3rm
C. Alternating EMOM couch stretch x 6 min
Longevity:
Alternating EMOM x 6 min
Min 1: jog :60 sec
Min 2: burpees :45 sec
Min 3: russian kb swing :30 sec
QuickFit:
In teams of three, perform three sets each for time of:
Row 500m
