Main – CrossFit
Weightlifting
Metcon (Weight)
EMOM, 14 minutes
Even 5 burpees
Odd 3 Power cleans @ BW
Metcon
Metcon (AMRAP – Rounds and Reps)
“Kandy”
20 min AMRAP
5 Pullups
10 Pushups
15 Wallballs (20/14)
Optional Accessory Work
Push Jerk (Jerk work off blocks/rig. Work to heavy doubles)