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