Main – CrossFit
Warm-up
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Metcon
Metcon (AMRAP – Rounds and Reps)
10 Min:
9 T2B
7 power cleans 165/105
5 burpee over bar
Gymnastics
Muscle-ups (6*6 rest 1 minute )
record total time for work+rest