Main – CrossFit
Warm-up (No Measure)
4 rounds:
1 min. jump rope
10 ring-rows
10 shoulder retractions
Metcon (AMRAP – Reps)
4 min. alternating tabata: thrusters and pull-ups
1 min. rest
4 min. alt. tabata: planks and russian twists
1 min. rest
4 min. alt. tabata: hang power cleans and push press
1 min. rest
4 min. alt. tabata: goblet squats and box jumps