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 14
odd – 6 TnG PC @ 70%
even – 10 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
Starting to link the Kip into Pull-ups
Zone 1
20-30:00
Z1 Row or Airdyne