Main – CrossFit
Warm-up
Coaches Choice
Front Squat (3 X 15)
Metcon
Double Chipper (Time)
50 Dead-lifts (135/95)
40 Box Jumps or Steps
30 Pull-ups
20 Front Squats (135/95)
10 Shoulder to Overhead (135/95)
Rest 5 Minutes
50 Sit-ups
40 Hand Release Push-ups
30 Hang Power Cleans (135/95)
20 Lunge Steps
10 Burpee Chest to Bar Pull-ups
Cool Down
Stretch, foam roll, spend five minutes in the mobility area.
