Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Metcon (Weight)

20 min to build heavy:

Power clean + Hang Squat Clean + 2 Front Squats
finish with 30 around the worlds & 50 hypers.After, if you feel good perform part A of todays B-Fit too. If you feel beat, then go home!

Metcon (3 Rounds for time)



Three sets of:

Strict Pull-Ups x Max Reps

Rest 45 seconds

Nose-to-Wall Handstand Hold x 45-60 seconds

Rest 45 seconds

Strict Supinated-Grip Pull-Ups x Max Reps

Rest 45 seconds

Hollow Rocks or Holds x 45 seconds

Rest 45 seconds


Every 8 minutes, for 24 minutes (3 sets), complete the following as quickly as possible:

Row 500 Meters

30 Box Jumps

30 Push-Ups

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