Main – CrossFit
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
Turkish Get Up (10 of work up to a heavy)
Metcon (AMRAP – Reps)
4 Rounds
4 min AMRAP
500m Row
Max Burpee to Plate 1st & 3rd Rnd
Max KBS 24/16 2nd & 4th Rnd
REST 2 min between efforts
