Main – CrossFit
Warm-up (No Measure)
500m Row
Then 2 rounds:
10 Squats
10 DB Push Press(20/15#)
10 Ring Rows
Gymnastics
L-Sit holds on Parallette 4x 30sec
Metcon (AMRAP – Reps)
Death by Burpees
START AT 5 BURPEES
With a continuously running clock do 5 burpees the first minute, 6 burpees the second minute, 7 burpees the third minute… continuing as long as you are able. If you are unable to continue, start of the next round you must do a 30 second plank hold each round until each person is done
Metcon (Time)
100 Tire Sledge Hammers