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

0:00: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

5 BS 225/145# [50% or lower]

5 C2B
Use Racks.

8:00: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

40 Double-unders

4 C & J 155/105#

16:00: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

7 HPSn 95/65#

14 Air Squats

24:00: Metcon (AMRAP – Rounds and Reps)

AMRAP 4:00

14/10 Cal Row

7 Burpees