Main – CrossFit
Warm-up
5 Rds:
5 Press
10 Ring/ Bar Row
10 KB Swing (A)
20 DU
Metcon
CP-Battery
Metcon (Weight)
OTM – 10:00
Odd – L1. 6 C2B
L2. 6 Pull up
L3. 10 kips
L4. 8 Hard Rows
Even – L1. 3 DHSPU
L2. 3 HSPU
L3. 3 Wall Walks
L4. 9 KB/DB Press
Choose one Level for the odd and even. You may mix Levels. i.e. L1 odd, L3 even. Weight is not a true measure, but it will allow you to input comments.
Metcon (Weight)
EMOM x 20:00
3 Burpees AFAP + 2 Thrusters @ 95/65#
Be smooth on thrusters. Drive the first one fluidly from the clean.
Skill
* Swing
10-10-10-10-10 EMOTM (# 124/# 88)
*10 Rds: of Cindy
Zone 1
20-30:00
Zone 1
Row or Airdyne