Main – CrossFit

Warm-up

Weighted Pull-ups (Find 1RM strict weighted pullup)

Metcon

1: Metcon (Time)

5 Rounds for time

15 Hand Release Push-ups

30 seconds Plank hold (on hands)
Rest 3 minutes and do WoD 2

2: Metcon (Time)

5 Rounds for Time

25 situps

25 hollow rocks