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