Main – WOD
Warm-up
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Weightlifting
A: Back Squat (10-10-10)
Gymnastics
B: strict pull-up (3X5-10)
pull-up with no kip
5-10 pull-ups
Metcon
Metcon (AMRAP – Rounds)
12 minute AMRAP of
21 Double unders
15 Wall balls(20/14)
9 Box Jumps(24/20)