Main – CrossFit

View Public Whiteboard

good start (No Measure)

3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch
Foam Roll Lat and Upper T’s

EMOM for 7 min of Fun (No Measure)

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

Front Squat (5×5 @ 70-75% Opt 1 @ 90%)

Metcon (Time)

21, 15, 9
OHS 95/65
Pull-up

8 min Cap

800m Run (Time)

Max Effort 800m Run
Run is Optional if time allows