12 min AMRAP

Main – CrossFit

Warm-up

500 m Row (No Measure)

3 rounds (No Measure)

5 Pull Ups
5 Slam Ball Double Handed Throws
5 Inchworms

Mobility

OH Banded Squat Hold (No Measure)

5 mins total

Weightlifting

Kettlebell Clean and Press (5×5)

Metcon

12 min AMRAP (AMRAP – Rounds and Reps)

12 Box Jumps (24/20)
24 KB Swings (1.5/1)

Afterbash

800m Run (Time)

Max Effort 800m Run

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