Main – CrossFit

The Combine (No Measure)

2 sets of each

high knees
butt kicks
skips
lateral skips
karaokes
lateral shuffles
bear crawls
reverse bear crawls
pushup + sprint
pushup + roll + sprint
kneel + sprint(no hands)

KB Bench Press (3* max with DB/KB)

Bent Over Row (3* max w KB)

superset with bench

Shoulder Press (2*15-20)

yes these are strict

Metcon (Time)

8 RDS

1 legless rope climb
12 HR push-ups