Main – CrossFit Group
Warm-up
– 200m Run
– 250m Row
2: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
Four Rounds w/ 3:00 Rest
A: Power Clean (3.3.3 TnG)
Rest 10 seconds between triplets.
WOD
B: Metcon (AMRAP – Reps)
EMOM – 12:00
– Odd: 5 C2B Pullups
– Even: 5 Ring Dips
Add one rep each time you repeat a movement. 5 reps the first set of pullups and ring dips. 6 reps the second set of pullups and ring dips, etc. These are unbroken. If you cannot complete the assigned reps perform a max unbroken set.
C: Metcon (Time)
For Time:
– 400m Run
– 30 KB Swings (32kg/20kg)
– 400m Run