Main – CrossFit

Warm-up

3 Rounds:

5/5 Single Arm Kb OHS

:20 Hollow Body

10 Kb Swings

10 Pull Ups

10 Push Ups

Metcon

New workout starts every 12:00

0:00: Metcon (Time)

2 RFT:

50 DU

15 Thrusters 95/65#

12 C2B

12:00: Metcon (Time)

3 RFT:

12 Bar Facing Burpees

9 Hang Cleans 135/95#

24:00: Metcon (Time)

4 RFT:

12 T2B

9 S2O 115/75#