Main – CrossFit

Warm-up

(No Measure)

3 Rounds
150m Run
10 PVC Pipe Overhead Squat

Metcon

Metcon (AMRAP – Reps)

Death by…
Strict Pull-up
Strict Ring Dip
(Minute 1: 1 Pull-up, 1 Ring Dip, Minute 2: 2 Pull-up, 2 Ring Dip, etc.)

Metcon

Metcon (Time)

4 Rounds
600m Run
15 Overhead Squat (135#/85#)