Main – CrossFit
EMOM for 7 min of Fun (No Measure)
10 Double Unders or 10 Singles
2 Strict Pull-up
4 Push-up
6 Squat Jumps
Foam Roll Lat and Upper T’s
Sampson Stretch
Box Squat (3×8 @ 50% of 1 RM + Chains)
Barbell Row (Moderatly Heavy)
To be done between Box Squats Sets
Metcon (Time)
30 KBS 24/16
30 DU
20 KBS 24/16
20 DU
10 KBS 24/16
10 DU
20 KBS 24/16
20 DU
30 KBS 24/16
30 DU
500m Row (Time)
Max Effort 500m Row
3x500m Row with 3 min Rest between efforts. Score fastest and score slowest in comments
