Main – CrossFit

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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