Part 1:
3 Sets (Not for time)
10 Barbell Rows (2 second descent)
10 Dips
10 Barbell Shrugs (2 second hold at top)
5 Barbell Rollouts
Farmer Carry (Length of gym)
Part 2:
Crossfit Open 12.5
7 Minute Ladder (increasing by 3s)
3 Thrusters (95/65)
3 Chest to Bar Pull Ups
*First set is 3 reps of each, then 6 reps, then 9 reps…etc