Main – CrossFit

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good start (No Measure)

3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch

EMOM for 7 min of Fun (No Measure)

10 Double Unders or 14 Singles
3 Strict Pull-up
5 Push-up
7 Squat

Shoulder Press (5@75%, 3@85%, 1+@95%, 3@85%, 5+@75%)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP
3 DL 115/75
3 S2OH 115/75
3 Box Jump 24/20
6/6/6
9/9/9
etc…
No Stepping Up