Main – CrossFit
Coach Led Warmup (No Measure)
Clean (in 15:00, One Rep Max Clean or PowerClean)
Metcon (Weight)
Every minute, on the minute, for 15 minutes:
1st minute – 5 Power Cleans @ 65-75% of today’s 1RM
2nd minute – 200 Meter Run
3rd minute – 20 Ring Dips
(modify ring dips to number that can be performed in 45 seconds or less)
Metcon (No Measure)
Every minute, on the minute, for 6 minutes:
Minute 1 – Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm