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 (Time)

10 RDS:

10 TTB
10 ground 2 OH 95/65

Finisher

Metcon (AMRAP – Reps)

tabata plank press

*score is lowest RD*