Main – CrossFit

Warm-up

3x

5/5 Figure 8’s

20′ Waiter’s Walk

With a Tabata timer:

Then 4 Rounds of Handstand Hold/Shoulder Touches/Free standing hold

Weightlifting

A): Weighted Pull-ups (4×3 @ Medium Int.; 1×3+ @ BW or Lighter Int.; E2M)

B): Shoulder Press (60/65/70/75/80% x 3+; E2M)

Metcon

C): Metcon (Weight)

EMOM x 12:00

odd – 7 Thrusters @ 155/105#

even – 7 Burpees

Strength Accessory

Move SLOW, Think of keeping MAX Tension

3x

Ring Rows – 12

Ring Supported Prone Reverse Crunch – 10

[Left Leg, Right Leg, Both Legs = 1 rep]