Main – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up
Gymnastics
20 mins
5 Rounds
2 8-sec negative Pull-ups
20 sec Hollow Plank
20 sec weighted box back holds
*One partner works, other rests
*Partner assist with Neg
Metcon
Metcon (Weight)
14 min Alt EMOM
Even – 5 PC (50%) + 30DU
Odd – 6 KB Snatch + 6 Wallballs (20/14)
