Main – CrossFit
Warm-up (No Measure)
4 rounds or 5 min:
10 shoulder retractions
60 battlerope
10 ring-rows
Pull-ups (3 sets of 2 min strict (w/ 2 min rest b/w sets))
Metcon (AMRAP – Reps)
15 min. AMRAP:
10 wall balls
15 push-ups
20 overhead lunges w/bumper plate