Main – CrossFit

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Warm-up

Push/Pull (No Measure)

3RDS NOT FOR TIME

ROW 250m
15 push-ups

Weightlifting

Bench Press (5 working sets 0f 3 hard reps)

Metcon

Metcon (Time)

5 RFT

12 10m shutle runs
12 HSPU 45/25
12 kcal row
rest 1 min

Games Prep Metcon

Metcon (Time)

10 min EMOM

Even – 10 alt pistol squats
Odd – HS walk 25′