Main – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:
5 Good Mornings
5 Deadlifts
5 Back/Front Squats (alternate each round)

Deadlift

Metcon

Metcon (AMRAP – Reps)

AMRAP in 5:00
A1: 20 Wall Ball (pace)
A2: Weighted Sit-ups
A3: Power Snatch 95/65#
—-REST 7:00—-
AMRAP in 5:00
A1: 10 Calorie Row (pace)
A2: Double Unders
A3: Hand release Push ups