Main – CrossFit

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Activity (No Measure)

5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice
Banded X Walk
Monster Walk

Front Squat (5@65%, 5@75%, 5@85%, then 2×3@65% w/ 3 sec pause )

Pause is at the bottom

Metcon (Time)

10 min AMRAP
30 Pull-up “Buy-in”
then
10 HC 115/85
20 Double Unders

[youtube]http://www.youtube.com/watch?v=9ZknRTMX534[/youtube]