Main – CrossFit
Warm-up
3X
5 strict C2B
5 strict, maximum depth dips
10 Wall Ball
5 strict T2B
Weightlifting
A): Back Squat (Work up to 8rm; 15:00)
B): Weighted Dips (60/70/80% x 8+ ; E:90)
Metcon
C): Metcon (Time)
For Time:
21-15-9
Pull ups
DU
Accessory
Metcon (Weight)
4x
A) Hip/Back Ext. – 8
B) Face Pulls – 10