Main – CrossFit
Warm-up
Coaches Choice
Weightlifting
Back Squat (3 EMOM for 5 Minutes)
Front Squat (4 EMOM for 4 Minutes)
Metcon
10 Minute – Pulls, PP, Squat (AMRAP – Rounds and Reps)
10 Minute AMRAP
5 Strict Pull-ups (no kip for RX)
10 Push Press 115#/75#
15 Air Squats (better be full depth and fully open at the top for RX)
Rounds and Reps
Take the bar from the floor
Cool Down
Spend a few minutes searching for areas of pain witht he foam. Stretch out those shoulders and triceps too.
