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
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.