Main – CrossFit Group
Warm-up
– 200m Row
– 5 Pullups
– 10 KB Swings
– 10 Walking Inch Worms
– 10 KB Swings
– 5 Pullups
– 200m Row
Shoulder Mobility: Coach’s choice.
Weightlifting
Five rounds with 2:00 Rest
A1: Weighted Pull-ups (AMRAP x 5)
A2: Shoulder Press (AMRAP x 5 w/ 75% 1RM)
WOD
Metcon (AMRAP – Reps)
EMOM – 12:00
– Odd: Max Unbroken Ring Dips
– Even: Max Unbroken KB Swings (32kg/20kg)
Score: Total reps. When you rest you are done for that minute.