Main – CrossFit
Warm-up
3 rounds (No Measure)
5 Burpees
10 Air Squats
15 Pass Throughs
Mobility
Shoulder Mobility (No Measure)
Banded Work
Weightlifting
Push Press (3, 3, 3, 3, 3, 3)
Metcon
3 Rounds (3 Rounds for reps)
Fight Gone Bad Format
1 minute of each:
Row for Calories
Slam Balls (20/15)
Box Jumps (24/20)
Burpees
KB Swings (1.5/1)
Rest 1 minute
