Main – CrossFit

Warm-up

Metcon (No Measure)

3 Sets
10 Scorpion Toe Taps
HandStand Walk 15-20 Meters / Holds 45 seconds
L Sit 45-60 seconds

Metcon (5 Rounds for weight)

5 Sets of:
3 Deads + 2 Hang Clean + 1 Power Clean

Rx
Male : 155,175,185,195,205
Female : 95,105,115,125,135

Metcon (Time)

5 – Hang Squat Snatch (115/85)
25 – Pull-Ups
4 – Hang Squat Snatch
20 – Pull-Ups
3 – Hang Squat Snatch
15 – Pull-Ups
2 – Hang Squat Snatch
10 – Pull-Ups
1 – Hang Squat Snatch
5 – Pull-Ups

Rx+ (135/100) & Chest 2 Bar