Main – CrossFit

Warm-up

3X

5 Goblet Squats

3 Seated Box Jumps

Weightlifting

A): Back Squat (Work up to 3rm; 15:00)

B): Weighted Dips (70%x8, 80%x5, 90%x3+; E1:30)

Metcon

J.T. (Time)

21-15-9
Handstand Push-ups
Ring Dips
Push-ups

Accessory

Metcon (Weight)

5x

A) Back Ext. – 10

B) Barbell Row – 12

C) Banded Face Pulls – 12

2:00 Test – Push ups (AMRAP – Reps)

AMRAP in 2:00

Push ups