Main – CrossFit
Warm-up
500 m Row (No Measure)
3 rounds (No Measure)
5 Pull Ups
5 Slam Ball Double Handed Throws
5 Inchworms
Mobility
OH Banded Squat Hold (No Measure)
5 mins total
Weightlifting
Kettlebell Clean and Press (5×5)
Metcon
12 min AMRAP (AMRAP – Rounds and Reps)
12 Box Jumps (24/20)
24 KB Swings (1.5/1)
Afterbash
800m Run (Time)
Max Effort 800m Run
