Main – CrossFit Group
Warm-up
– 250m Row
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind Shoulder
– 10 Pass Through
– 10 Presses (each)
1 to 5 to 1 Partner Pyramid
– Burpees
Note: Partner A does 1 burpee. Partner B does 1 burpee. Each partner does 2. Up to 5 and back to 1.
Weightlifting
A: Shoulder Press (2-2-2-2)
Tempo: 12X1
Rest: 3:00
WOD
B: Metcon (AMRAP – Rounds and Reps)
AMRAP – 12:00
– 21 Double unders
– 15 Russian KB Swings (24kg/16kg)
– 9 Knees to Elbows