Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Lunges w/ Rotation
20m Reverse Lunges w/ Rotation
20m Aligator Crawl
20m Bear Crawl
20m Hurdle Drills
Gymnastics
Metcon (No Measure)
10 Min EMOM
Level 1 (0 Pull Ups)
8 Ring Pulls
Level 2 (1-5 Pull Ups)
3-4 Pull Ups
Level 3 (5+ Pull Ups)
6-7 Weighted or CTB
Plank Holds (3 x :60)
:30 Rest Btw Sets
Metcon
Metcon (No Measure)
20 Min EMOM
Even – 3 Power Cleans @ 70%
Odd – 7 Bar Facing Burpees
Mobility
:90 Banded Super Front Rack
per arm