Main – CrossFit
Open mobility (No Measure)
10 min of coaches choice
Squat Clean Thruster (15 min to build heavy)
Metcon (Time)
3 RDS;
3 rope climbs
24 BJ 24/20″
*10 min cap*
Metcon (AMRAP – Rounds and Reps)
B-Fit
A.
Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes
B.
Complete as many rounds and reps as possible in 10 minutes of:
10 plate Push Presses
10 Alternating Overhead Reverse Lunges
10 Burpees Over the Plate
C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 2 shuttles
Score B.