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

Front Squat (2 EMOM for 10 min @ 75% 0f 1RM)

From the Floor if you can

Deadlift (10 min to reach a Heavy 3RM)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP Ladder
1 DL 225/155
1 Burpee
1 Box Jump 24/20
2 DL
2 Burpee
2 Box Jump
3
3
3
……. for 8 min

Rx+ DL 315/225
Box 30/24

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