Main – CrossFit

If all your favorite ladies came together like Volton, it’d look a lil something like this right here……

Open mobility (No Measure)

10 min of coaches choice

Metcon (Time)

50 DU

21 deads 225

21 ring dips

15 cleans 135

15 WB 20/14

9 snatches 135

9 HSPU

20 pull-ups

30 push-ups

40 sit-ups

50 air squats

Metcon (Time)

B-Fit

Every 90 seconds, for 12 minutes (8 sets

Two sets of:

5-7 Wide Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Pronated Grip Pull-Ups

Rest 45-60 seconds

5-7 Supinated Grip Pull-Ups

Rest 45-60 seconds

5-7 Mountain Climber Pull-Ups

Rest 45-60 seconds

B.

In teams of two, alternate rounds to complete four each of:

15 Burpees

300 meter row