Main – CrossFit

Warm-up

(No Measure)

3 Rounds

5 Pull Ups

5 Squats

10 Double Under

Then,

Banded Spiderman Stretch

Runners Stretch

Weightlifting

Clean (15 min to establish 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10-AMRAP

10 Pull-Ups

20 Squats

30 Double Under