Main – CrossFit

Warm-up

Warm-up (No Measure)

3 Rds:
50 DU
10 Bar Rows
10 pushups
20 PVC OH walking lunges
20 situps

Metcon

Metcon (3 Rounds for reps)

AMRAP in 10:00 @ 80%
A1: 15 Wall Ball
A2: Burpee
A3: DU
——————–Rest 10:00———————–
AMRAP in 10:00 @ 80%
A1: 150m Row
A2: Ball Slam
A3: Weighted Sit Ups
——————–Rest 10:00———————–
AMRAP in 10:00 @ 80%
A1: 10 Box Jump/Step Down
A2: DB/KB Clean & Press
A3: Dead Lift @ 135/95#

Skill

*Ring Hold Top – :20/: 10 x 8
*Ring Hold Bottom – :20/: 10 x 8