Main – CrossFit
Warm-up
3 rounds (No Measure)
10 Pass Throughs
10 Walking Lunges with PVC OH
5 KB OH Presses
Mobility
Thoracic Bridge (No Measure)
5 each side
Super Squat (No Measure)
Weightlifting
Overhead Squat (5×5)
Metcon
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
