Main – CrossFit
Warm-up
Warm Up 3 (No Measure)
200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs
Weightlifting
Barbell Bicep Curl (3 x 8-10 (45/35/15))
Paused Front Squat (1.3.1.0 – Build to Heavy Single in 12 Minutes)
Metcon
Metcon (Weight)
16 Min EMOM
Even – 3 Power Clean @ 65% of 1RM
Odd- 5 Hand Release Pushup
RX+
HRPU = Kipping Hand Stand Push Ups
Enter weight used for PC
Mobility
Coach Stretch w/ Wall Ball :60 Holds per leg
:30 Rest
x 2