Main – CrossFit

Warm-up

Warm-up (No Measure)

5 – 7 – 9

Air Squat

Empty Bar Push Press

Burpee

Empty Bar Romanian Deadlift

100m Run

Gymnastics

Pull-ups (Pay Day Pull-Up)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest