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.