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 (Time)
4 RFT
6 ring Muscle-ups(sub 2 per C2B & HRPU)
12 hang cleans 155/105
rest 2 min