5-12
Last week to get CFO gear:
https://crossfitofallonmo.com/shop/
10 min EMOM
2 deadlifts 55% or greater
*start each rep from a dead stop
Lower body strength
Split squat with :06 second descent
3×6 each leg
Tempo back squat
:03 down & :03 up
2×10
Upper body strength
Tempo strict press
:03 down & :03 up
2×10
Ring row 1×35
Rear delt raises
2×15