Main – CrossFit
Warm-up
Escalation (No Measure)
10 Push-ups
Run 100′
20 Push-ups
10 Squats
Run 100′
20 Squats
10 KBS
Run 100′
20 KBS
10 Pull-ups
Run 100′
20 Pull-ups
Batman
Samson
Weightlifting
High-Hang Clean (4 X 4)
Metcon
10 Minute AMRAP – PC, Pull-ups, WB (AMRAP – Rounds and Reps)
3 – Power Clean at 70% of 1RM PC
6 – Pull-ups
9 – Wall Balls (20#/14#)
Cash Out
30 Snatch Balance – with a PVC, a 15#, or up to a 65# loaded bar – Snatch Balance, DIP DRIVE, LAND in an OHS position. Wait for 2 seconds then up.
