Main – CrossFit
Warm-up
15 mins
(No Measure)
Dynamic Warm-up
Weightlifting
25 mins
16 E2MOM (8 rounds)
3 PC + 3 Push Press
*60 % of PC or PP 1 RM – whichever is lower
Push Press (8x(3 PC + 3 PP))
Metcon
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
6 Burpee Box Overs (24/20)
8 Hollow Rocks
10 Supermans
30 sec 1 Arm Down Dog
*Switch Down Dog Arm each round