3 min AMRAPs

Main – CrossFit

Warm-up

800m Run (No Measure)

3 rounds (No Measure)

10 PVC OHS
10 Burpees

Mobility

Couch Stretch (No Measure)

Shoulder Mobility (No Measure)

Weightlifting

Overhead Squat (5×3)

Metcon

3 min AMRAPs (AMRAP – Reps)

3 min AMRAP
10 Pull-ups
10 Box Jumps (24/20)
Rest 2 min
3min AMRAP
10 KB Swings (1.5/1)
10 Push-ups
Rest 2min
3min AMRAP
10 Wall Balls (20/14)
10 Burpees

*for total reps from the 3 AMRAPS*

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