CrossFit

Warm-Up / Skills

3 min Zone 1
Then Group Warm-up
KB Work

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Metcon

21-15-9
KBS 24/16kg Rx+2pood
Pull-up

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Rest 5 min

Metcon

50 DU
10 Burpee
40 Du
10 Burpee
30 DU
10 Burpee
20 DU
10 Burpee
10 DU
10 Burpee

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs
Comment: Can sub HSPU for Burpee if you like…
Then 10 min of Foam Rolling and Stretching.