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 – Reps)

7 min:

Wall Balls 20/14

*EMOM 5 deads 315/195. Score is WB only*

Metcon

Metcon (Time)

50 BJ 30/24″