Main – CrossFit Group
Warm-up
– 250m Row
PVC Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
1 to 5 Reps:
– Pushup
– Pullup
Weightlifting
Five Rounds w/ 2:00 Rest
A: Shoulder Press (1 Rep @ 12X1)
Metcon
B: Metcon (AMRAP – Rounds)
EMOM – 14:00
– Odd: 5 C2B Pullups + 5 Toes to Bar
– Even: 25 Double Unders