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

Metcon

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips
7:00 TIme Cap
CL – Should be about 45-50%
Ring Dips can be subbed with Dips, or parallete push ups

Metcon (3 Rounds for reps)

3 Rounds:
In :45
5-10 UB T2B
DU for remainder of time
Rest :45 b/w sets

Zone 1

20-30:00
Z1 Row or Airdyne