Main – CrossFit

Smolov 3/2

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Warm-up

Warm-up (No Measure)

3 RDS

10 KBS 53/35
10 front squats 53/35
10 deads 53/35
10 GHD sit-ups

Games Prep Weightlifting

Back Squat

Metcon

Metcon (Time)

30 Turkish Get-ups 53/35

*switch sides after every rep*

Gymnastics

Bar Muscle-ups (9-7-5 with 2 min rest between)