Main – CrossFit
Warm-up
(No Measure)
200m
+
4:00 Moderate
10 Scap Push Ups
10 Rocking Sumo Squats
10 Bridge Drills
Gymnastics
Slam Ball Reverse Toss (200m (30/20))
Weightlifting
Power Clean (4 x 5 UB (50% of 1RM))
:90 rest btw sets
Metcon
Metcon (AMRAP – Reps)
:20 Max Slam Balls (30/20)
1:00 Rest
:20 Max Row (for calls)
1:00 Rest
:20 Max Burpees
x 5
Cool Down
1:00 Russian Baby Maker Holds
:30 Rest
x 2