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