5 Rounds for Reps

Main – CrossFit

Warm-up

3 rounds (No Measure)

5 Strict Pull Ups
10 Hand Release Pushups
10 Air Squats

Weightlifting

Shoulder Press (5×5)

Metcon

Max Effort (5 Rounds for reps)

30 sec. ME Burpees
30 sec. Rest
30 sec. ME KBS 1.5/1
30 sec. Rest
30 sec. ME Ab-Mat Situps
30 sec. Rest

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