Main – CrossFit
Warm-up
12 mins
(No Measure)
Dynamic Warm-up
Gymnastics
18 mins
Jump Stations
Broad Jumps 5×3
Box Jumps 5×3
Dumbbell Verticals 5×3
*60 sec rest between sets
*All sets Single Response
*DBs no higher than 30s
Metcon
Metcon (Time)
3 rounds
400m Run
10 Pull Ups
20 Push Ups
30 Air Squats
