Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
w/ PVC
10 Pass Throughs
10 Dead Lifts
10 OHS
x 2
+
10 Super Mans
10 Fire Hydrants
10 Scap Push Ups
10 Aqua Mans
Weightlifting
Deadlift (10 Min EMOM @ 50% of 1 RM)
Gymnastics
Dips (4 x 10 )
Rest = Work Time
Metcon
Metcon (No Measure)
100m Run
10 Pull Ups
Rest 1:00
200m Run
20 T2B
Rest 2:00
400m Run
40 Air Squats
Rest 4:00
200m Run
20 T2B
Rest 2:00
100m Run
10 Pull Ups