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
Clean and Jerk (15:00 minutes to build to a heavy clean and jerk)
Metcon
Metcon (Time)
For time:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run