Main – CrossFit
Warm-up (No Measure)
banded shoulder stretches
3 rounds:
10 air squats
60 double unders or 120 single unders
50 battlerope
Deadlift (5-5-5+)
Metcon (Time)
4 rounds:
10 hang snatches
10 ring dips
15 push-ups
banded shoulder stretches
3 rounds:
10 air squats
60 double unders or 120 single unders
50 battlerope
4 rounds:
10 hang snatches
10 ring dips
15 push-ups