18 min AMRAP

Main – CrossFit

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Warm-up

10 mins

Warm-up (No Measure)

3 rounds
10 Burpees
3 TGU each side

Mobility

8 mins

Foam Roll (No Measure)

Calf Smashing (No Measure)

Weightlifting

18 mins

Kettlebell Snatch (5×5 each side)

Metcon

18 min AMRAP (AMRAP – Rounds and Reps)

10 Pull ups
15 Box Jumps (24/20)
20 Air Squats

*If you do not have kipping/butterfly pull-ups, scale to 5 strict pull-ups/5 jumping pull-ups OR 10 ring rows

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