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: 10 Burpee
A2: Row for Cal
A3: DU
——————–Rest 10:00———————–
AMRAP in 10:00 @ 80%
A1: 12 KB/DB Snatch
A2: Ball slam
A3: Box Jump/step down
——————–Rest 10:00———————–
AMRAP in 10:00 @ 80%
A1: 4 Bar Complexes (HCL, FS, Pr, BS, RPr)
A2: Sit ups
A3: DL 135/95#

Skill

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