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
Close Grip Bench (2 x 5 @ 90%)
Slam Ball Toss (3 x 4-6 (30/20) )
Metcon
Metcon (Time)
150m Row Sprints
1:00 Rest
x 6
Mobility
:90 Couch Stretch per Leg