Main – CrossFit
Warm-up
DB SNATCH/PU (No Measure)
EMOM 6
10 ALT DB SNATCH 40/20
5 PULL-UP/JUMPING PU
Weightlifting
Bent Over Row (20 min to complete)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 min
40 DU
2 rope climbs(sub 12 ring rows)
EMOM 6
10 ALT DB SNATCH 40/20
5 PULL-UP/JUMPING PU
8 min
40 DU
2 rope climbs(sub 12 ring rows)