Main – CrossFit Group
Warm-up
– 100 Single Unders
– Front Band Pulls x 10
– Top Band Pulls x 10
– Rear Band Pulls x 10
– Band Pass Through x 10
– Band Press x 10
– 50m Bear Crawl
WOD
A: Push Press (1RM – 10:00)
B: Metcon (Time)
Four Rounds w/ Partner
15-12-9 Reps
– KB Swings (24kg/16kg)
– Burpee
Partner 1 does round 1, 3 and 5. Partner 2 does round 2, 4 and 6. A round is 15, 12, 9 of kb swings and burpees.