Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC

Power Clean and Jerk (1 Rep Every :20seconds @ 70-75% for 20 reps)

Metcon (AMRAP – Reps)

1 min Row for Cal
1 min Handstand Hold “on wall”
1 min Max Push Press 75/55
REST 2 MIN
1 min Row for Cal Just Arms
1 Min Inverted Hold “knees on Box”
1 min Max Push Press 95/65
REST 2 MIN
1 min Row for Cal Just Legs
1 min Plank Hold Hands
1 min Max Push Press 115/85