Main – CrossFit

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Warmer (No Measure)

3 Round NFT

10 Squats

10 Push-up

10 ABMAT

100m Run

Push Jerk (12 min to reach a 1RM)

Strict Pull-up

Max Rep Strict Pull-up x 3 with 90 sec between attempts. Score is reps from best set. Any grip no kip…

Pot of Gold (AMRAP – Rounds and Reps)

12 min AMRAP

10 Burpee

17 KBS 24/16

200m Run

Metcon (No Measure)

3x:30 sec Banded Crunch Hold

3×20 Hollow Rock and Roll

3xMax Strict HSPU