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
Floor Press (3 EMOM for 9 min @ 70% Close, Med, Wide)
Barbell Row (3×8-10 w/ Reverse Grip Moderate Weight)
Smart Bells (AMRAP – Rounds and Reps)
6 min AMRAP, 4 min AMRAP, 2 min AMRAP
6 DB Push Press 45/25
9 T2B
12 DU
Rest 2 min between AMRAP’s. Pick up where you left off…
Metcon (No Measure)
OPT:
3×20 Hollow Rocks
3×30 BANDED FACE PULLS
3×2 min Sprint on SkieErg
