Main – CrossFit
Warm-up
10 mins
(No Measure)
Dynamic Warm-up
Weightlifting
25 mins
Back Squat (5×3)
Performance: perform working sets at 75%, 80%, 85%, 90%, 90%
Metcon
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
5 PC (50% of PC Max)
10 Air Squat
20 DUs
*Rest 30 Seconds in between Rounds
*Fitness scale to Hang PC & 10 DU