Main – CrossFit Group
Warm-up
– 400m Row
Band Pulls
– 10 Front Pulls
– 10 OH Pulls
– 10 Behind Back Pulls
– 10 Pass Through
– 10 Presses (each)
2x: Warmup #1 (No Measure)
– 5 Pullups
– 10 Pushups
– 15 Air Squats
WOD
A: Shoulder Press (3 x 3 @ 12X1)
Rest 2:00 to 3:00 between sets.
B: Metcon (Time)
10 to 1 Reps For Time:
*800m Run Buy-in
– Pullups
– Wall Balls (20#/14#)
800m Run (Time)
Max Effort 800m Run