Main – CrossFit

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Warm Up # 5 (No Measure)

Two Rounds

10 x Air Squats

10 x Alternating Lunges

10 x Alt. Jump Lunges

5 x Jump Squats

10 x Push Ups

5 x Pull Ups

Stretch between rounds.
Stretch: Single Leg Flexion, Dislocates, Hip Flexor

Strength & Skill

Clean Segment Pull (3-3-3-3-3)

Pausing the Clean into three different positions, then driving at the finish. Positions: 1″ off the floor, knee, hips and then finish.


Metcon (Time)



Front Squat (185# / 115#)

Pull Ups

**400 meter run between rounds**