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 – Rounds and Reps)

6 min:

5 squat clean thrusters 135/85

10 burpees
RX+ 155/105

Metcon (AMRAP – Reps)

10 RDS

max C2B pull-ups in 10 sec, rest 20 sec

then

max DU in 20 sec, rest 10 sec