Main – CrossFit
Sally up/Sally down (No Measure)
squats to the beat
with empty bar thrusters
Metcon (10 Rounds for reps)
EMOM 10
8 pistols/4 per leg
if you don’t have pistols, work with a coach.
Metcon (AMRAP – Reps)
10 min;
21-15-9
Thruster 95/65
Pull-up