Main – CrossFit
1: Shoulder Warm Up (No Measure)
300 meter row
10 m butt kickers
10 m high knees
10 m toy soldier
15 PVC passovers
15 Push-ups
Banded shoulder mobility
2: Snatch Balance
3: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder to Overhead (155/105 lbs)
10 Box Jumps (24/20″)
15 Kettlebell Swings (24/16 kg)
4: Metcon (Weight)
Every minute, on the minute, for 6 minutes:
Minute 1 – 6 Supine Ring Rows @ 5112
Minute 2 – 25 yard Bottom’s Up Kettlebell Carry each arm
Record the weight of the bottom’s up KB