Main – CrossFit
Warm-up
CrossFit PPG upper (No Measure)
row 1000m
10m inchwarm
10m spider walks
x2
10 pvc passthroughs
10 pushups
10 situps
10 mountain climbers
Weightlifting
Bench Press (3x2x1x3x2x1)
Metcon
Metcon (AMRAP – Reps)
3:00 burpees
Rest 3 minutes
Metcon
Metcon (Time)
Complete as fast as possible:
30 Lunges
30 Box Jumps
30 Burpees
30 Ab-Mat Sit0ups
30 SDHP
30 HRPU
30 Slam Ball
30 K2E