Main – CrossFit
Warm-up
Push – Pull (No Measure)
Row 300M
15 Push-ups
15 Pull-ups
15 Wall Balls
15 Sumo Dead-Lift High Pulls – light KB
15 Push-ups
15 Hollow Rocks
Samson Stretch
15 PVC Push Jerks
10 PVC OHS
Metcon
Metcon (Weight)
10 Minute EMOM –
Even – 10 Hand Release Push-ups
Odd – 1 Clean and 3 Push Jerks
Pick: 95/65, 135/95, 175/135
Rest 5 Minutes
10 Minutes – G2O, Step Up, (AMRAP – Rounds and Reps)
5 Ground to Overhead – 95/65
10 Alternating TALL Box Steps – 30/24
20 Double Unders
Rest 5 Minutes
Metcon (AMRAP – Rounds and Reps)
10 Minutes –
5 Pull-ups
10 Wall Balls (20#/14#)
200M Run or Row
50M = 1 rep, 100M = 2 reps, 150M = 3 reps, 200M = full round
