Main – CrossFit
Warm-up
3 Rounds:
150m Row
5 Dead Lift
3 Split Jerk
:20 Hollow Body
Weightlifting
A): Deadlift (E2M; 1×3 @ 70%; 1×3 @ 80%; 3×3@ 90% )
B): Split Jerk (E2M; 1×2 @ 70%; 1×2 @ 80%; 3×2@ 90% )
Metcon
Mixed Modal Aerobic
Metcon (AMRAP – Rounds and Reps)
AMRAP in 12:00
10 T2B
10 KB/DB Thruster @ 35/26#
10 Burpees
Skill
• 100 Double Unders
*5 Rds on a Tabata clock:
Supine Ring/Bar Row – max reps
Handstand Hold – :20
*Max Handstand Walk – 4:00
*15:00
Sled Drag @ 90/45#
