Main – CrossFit
Back & Hamstring (No Measure)
Run 800 meters
15 toe touches
15 leg swings each leg
15 butt kick holds
3 Rounds
10 Jumping pull-ups
10 hip extensions
10 air squats
Squat Clean (start light build to heavy 2)
Metcon (AMRAP – Rounds and Reps)
Against a 3-minute running clock, complete as many rounds through the following ladder: Hang Power Clean + 1 Front Squat Hang Power Clean + 2 Front Squats Hang Power Clean + 3 Front Squats Rest 3 minutes between sets, and complete a total of three sets (Recommended weights – 165/115 lbs)