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 (2 Rounds for reps)

AMRAP in 10:00 @ 80%
A1: 15 Wall Ball
A2: Box Jump Step Down
A3: KB Swing
——————-Rest 10:00————————
AMRAP in 10:00 @ 80%
A1: 250m Row
A2: Ball Slam
A3: DU

Skill

*Ring Hold Top – :20/: 10 x 4
*Ring Hold Bottom – :20/: 10 x 4
*Supine Ring/Bar Row – 50 reps