Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
10 Fire Hydrants
10 Aqua Mans
10 Scorpions (per side)
10 Spider Man
Gymnastics
Pull-ups (Max Effort)
All Levels
Max Effort Strict Pull Ups or Ring Pulls
Weightlifting
Squat Clean (Build to HS or 1 RM)
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
SDHP = KBS (2/1.5)
***No exceptions***
Mobility
Acc. 2:00 Corpse Stretch