Main – CrossFit
Warm-up
3X
6 strict C2B
6 strict, maximum depth dips
12 Wall Ball
6 strict T2B
Weightlifting
A): Back Squat (Work up to 8rm; 15:00)
B): Weighted Dips (60/70/80%x8+; E1:30)
Metcon
C): Metcon (Time)
5 Rounds:
50 DU
15 Press 55/35#
1 MU
Accessory
Metcon (Weight)
3x
A) Back Ext. – 10
B) Barbell Row – 12
C) Banded Face Pulls – 12
2:00 Test – Pull Up (AMRAP – Reps)
AMRAP in 2:00
Pull Up