Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

50 deads 115/75
50 walking lunge steps
40 back squats 115/75
40 T2B
30 pwr cleans 115/75
30 burpees
20 thrusters 115/75
20 BJ overs 24/20″
30 min cap strictly enforced – choose a load that will allow you to finish well before then