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 – Reps)
7 min:
Wall Balls 20/14
*EMOM 5 deads 315/195. Score is WB only*
Metcon
Metcon (Time)
50 BJ 30/24″