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
Weightlifting
Weighted Pull-ups (5 RM in Ten Minutes)
Weighted Pull-ups (2 X 5 @ 90% of 5RM)
Metcon
10m AMRAP Pistols K2E Sumo Deadlift (AMRAP – Rounds and Reps)
7 Pistols
15 Knees-2-Elbows
8 Sumo Deadlifts 225/155#
Pistols should be scaled to the box, RX is no support on the pistols, leg in front.
Dead-lifts are sumo position, back straight.
