Main – CrossFit
Warm-up
Garage Games WORLD 4 (No Measure)
2 Rounds NOT for time:
10 Burpees
10 Push-ups
10 Kettlebell Swings
10 Wall Ball Cleans
2 Rounds AFAP
5 Sit-ups
5 Squats
5 Kettlebell Snatches
5 Wall Balls
Not for time
Frankenstein
Butt Kicker
Superman
Spiderman
Batman
Front Rack Mobility
Weightlifting
Front Squat (4 X 6 Front Squats)
Metcon
Fronts and Muscles (Time)
9-7-5
Front Squats (185/115)
Chest to Bar Pull-ups
RX+ = 225/155; Muscle Ups, Bar or Rings
Cash Out
Metcon (Time)
30 Hang Power Cleans – 95#/65#
Stand to full extension, and be sure the elbows are through (in front of the bar), but be as fast as possible.
