Main – CrossFit Group
Warm-up
– 200m Jog
– 25m Duck Walk
then
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Squat with PVC pipe. Jump squat on reps 5, 10, and 15
Weightlifting
A: Back Squat (3-2-2-1-1-1)
2:00 rest. 3:00 rest before last attempt.
Finisher
B: Metcon (Time)
For Time:
– 30 Burpee Pullups
– 20 Toes to Bar
– 10 Handstand Pushups
Scaling options:
– Burpee jump to target
– Hanging Leg Raise
– Kick into handstand, hold for 5 count.