Main – CrossFit

The Combine (No Measure)

2 sets of each

high knees
butt kicks
skips
lateral skips
karaokes
lateral shuffles
bear crawls
reverse bear crawls
pushup + sprint
pushup + roll + sprint
kneel + sprint(no hands)

Push Jerk (12 min to find 3 RM)

ring push-ups (2* max)

pull-up rows (3* max)

Essentially a belly to bar pull-up, looking to achieve a horizontal row action.

Metcon (Time)

9-6-3

deficit HSPU 45/25
burpee
MU
burpee