Main – CrossFit
Warm-up
Warm-up (No Measure)
*30/ 20/ 30
—-Then——
3 Rounds of:
10 KB H2H Swing
5/5 KB Snatch
5/5 KB Thruster
20 AbMat
Weightlifting
Metcon (Weight)
OTM x 12
odd – 6 TnG Power Cleans @ 65%
even – 6 dips
Metcon (3 Rounds for reps)
3 Rounds:
In :45
5-10 UB T2B
DU for remainder of time
Rest :45 b/w sets
Skill
*Kip – :20/: 10 x 8
*Pull up Hold Top – :20/: 10 x 8
*Pull up Hold Bottom – :20/: 10 x 8
Zone 1
20-30:00
Z1 Row or Airdyne