Main – CrossFit


Warm Up #4 (No Measure)

Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Elbow Extension, Pec/Lat, Single Leg Flexion

Strength & Skill

Ring Dips (10-10-10-10)

**Focus on dropping the hips down and keeping the chest upright.
**Build external rotation in the lockout on the top of the dip.

Pull-ups (10-10-10-10)

**Strict dead hang, no kip.


Metcon (Time)


21-15-9 Reps for Time:
-Front Squat (115# / 85#)
-Bar Over Burpees

**Pull barbell from ground.
**Burpees: Both feet leave and land on the ground at the same time.