Main – CrossFit

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EMOM for 7 min of Fun (No Measure)

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

Back Squat (Work up to a 1RM)

Snatch Grip Deadlift (3×8 @ or above 70% of 1RM Snatch)

Metcon (Time)

20 Pull-up “Buy-in”
21, 15, 9
Wallball 20/14
Hang Clean 115/85
400m Run “Cash-out”

Metcon (No Measure)

Opt assisted work
3×30 Banded Pull Through
3×20 Banded Crunches