Main – CrossFit
Warm-up
3 rounds (No Measure)
5 Strict Pull Ups
10 Hand Release Pushups
10 Air Squats
Weightlifting
Shoulder Press (5×5)
Metcon
Max Effort (5 Rounds for reps)
30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 1.5/1
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest
