CrossFit

Warm-Up / Skills

3 min Zone 1
Lunge Complex
10 Wall Squats
10Leg Swing
10 Pas Through + OHS
10 Arm Circles
Scorpion
10 Banded Pull Apart
10 Pull-up

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Metcon

1. 100m Sprint
2. Muscle Up
3. Over the Bar Burpee
4. Wallball 20/14
5. Power Clean 115/85
6. Thrusters 115/85
7. Pull-ups
8. KBS 24/16kg
9. Slamballs
10. Box Jump
11. Squats
12 Lunges
The WOD is done like the song.
Most of us will screw it up too.
So have fun.

35 Min Cap