Main – CrossFit

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Go (No Measure)

500m Row or SkiErg

Then:

3 Rounds

10 Squats

10 Push-up

10 V-up or Hollow Rocks

Then:

Scorpion

Banded Complex

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Metcon (No Measure)

3 Rounds

:30 sec Side Plank R

:30 sec Sidde Plank L

:30 sec Hollow Rocks

3×20 Face Pulls

3×20 Tricep Ext