Main – CrossFit

Warm-up

(No Measure)

Runner’s Stretch
Banded Calf Stretch
Then,
3 Rounds
12 Squats
9 Push-up
6 Ring Row

Gymnastics

Pull-ups (Max Effort Pull-ups)

Metcon

Metcon (Time)

5 Rounds
200m Run
10 Front Squat (155#/105#)
10 Shoulder to Overhead (155#/105#)