Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
5 Rounds (Not for Time)
10 Air Squats
10 Cobras
10 Shoulder Reach Throughs (total)
10 Lunges (total)
Gymnastics
Sit-ups (Tabata)
Weightlifting
Back Squat (1 x 3 @ 60%)
Back Squat (1 x 3 @ 65%)
Back Squat (3 x 3 @ 70%)
Metcon
Metcon (AMRAP – Reps)
:90 AMRAP
15 Wall Balls (20/14)
20 Lunges
Max Burpees
:90 Rest
x 6
Mobility
2:00 Corpse Stretch