Main – CrossFit
Warm-up
Circus (No Measure)
2 RDS
run 200m
lateral plank walk
3 fwd rolls
50 jumping jacks
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Games Prep Metcon
Metcon (20 Rounds for reps)
20 min EMOM
odd- 6-8 strict HSPU
even- 3 deads 365/225