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

Floor Press (3×5 @ 75% then 1 @ 90+%)

Barbell Row (4×5 AHAP with good form)

Metcon (AMRAP – Reps)

Tabata
8 rounds of each exercise then move to the next.
Row for Cal
Inverted Push-up feet on 2 Plates
Renegade Row 45/25 “no push-up”
Push Press 75/55