Main – CrossFit
Warm-up
Warm Up #2 (No Measure)
Complete 2 rounds
Row 300m
15/15 x Step Ups
10 x Bent Rows
10 x Push Ups
10 x Hang Cleans
2/2 x Turkish Getup
Stretch: Elevated Pigeon, Super Rack, Dislocates, Anchored T-Spine
Strength & Skill
Heaving Snatch Balance (5-5-5-5 [measure last round of 5])
Strict Toes-To-Bar (5-5-5-5)
Metcon
Metcon (Time)
4 Rounds for time of:
50 Double-Unders
35 Knees-To-Elbows
20 Yd Overhead Barbell Walk, 135#/95#