Main – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up
Weightlifting
35 mins
1st – 15 mins
8 min EMOM
3 PC (75 % of PC 1 RM)
2nd – 20 mins
Back Squat 3×3
*Last set should be heavy, but not maximal
Power Clean (8×3 @ 75% of 1RM)
Back Squat (3×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
6 min AMRAP
30 DUs
15 Air Squats
