Main – CrossFit
Weightlifting
Ring Dips (3 X 10-12 Reps)
Weightlifting
Push Jerk (3 @ 60%, 2 @ 70%, 2 @ 80%, 4 x 1 @ 90%+)
Weightlifting
Behind the Neck Push Press (3 x 3 – 4 Reps (AHAP))
Metcon
Metcon (AMRAP – Rounds and Reps)
7 Minute AMRAP
7 Burpees
7 HSPU