Main – CrossFit
Warm-up
500 m Row (No Measure)
3 rounds (No Measure)
5 Inchworm
5 Slam Ball Double Handed Throw
Mobility
1.5 Ring Rows (No Measure)
Set of 5
Pass Throughs (No Measure)
Weightlifting
Bench Press (5, 4, 3, 2, 1)
Metcon
Triplet (Time)
50 DUs/150 SUs
30 Wall Balls (20/14)
30 Abmat Situps
50 DUs/150 SUs
20 Wall Balls
20 Abmat Situps
50 DUs/150 SUs
10 Wall balls
10 Abmat Situps
