Main – CrossFit
Warm-up
400m run (No Measure)
Warm-up (No Measure)
10 Med Ball Cleans
20 Abmat Situps
30 Air Squats
Gymnastics
Inverted Ring Rows (5×5)
1.5 Ring Rows
Metcon
8 min AMRAP (AMRAP – Rounds and Reps)
30 Air Squats
20 Abmat Situps
10 Burpees
Afterbash
Prowler Pushes (Distance)
Push prowler on turf as far as possible in one minute. Don’t throw up on turf.
