Main – CrossFit

Weightlifting

Metcon (Weight)

Clean & Jerk

8 Min EMOM @ 80%

Odd Minute – Power x 3

Even Minute – Full x 3

Metcon

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

21 – Pullups

14 – T2B

7 – Pistols

*REST 2 MIN start next Metcon

Metcon (AMRAP – Rounds and Reps)

4 Min AMRAP

15 – Pull-Ups

10 – T2B

5 – Pistols

*Rest 2 Min start next Metcon

Metcon (AMRAP – Rounds and Reps)

3 Min AMRAP

12 – Pull-ups

6 – T2B

3 – Pistols

Cash-Out

Ab-Mat Situps (50 Reps)