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 (AMRAP – Reps)

In front of a clock set for 12 min:

1 min DU
1 min DB snatch 50/30
2 min DU
2 min DB snatch
3 min DU
3 min DB snatch