Main – CrossFit
Warm-up
HSPU/DU (No Measure)
EMOM 5
5 HSPU
25 DU
Weightlifting
Overhead Squat (20 min to build to a 4RM)
Metcon
Metcon (AMRAP – Reps)
1 min-plate burpees 45/25
2 min-C2B pull-ups
3 min-Overhead squat 95/65
2 min-Pull-ups
1 min-burpees
All pieces done back to back. No rest component. This is a 9 min AMRAP!!