Main – CrossFit
(No Measure)
Samson stretch x 60 seconds each
Couch stretch x 60 seconds each
Super front rack stretch x 60 sec
PVC pass though x 15
Push up x 15
Metcon (No Measure)
EMOM 8 min
Odd: 30 double unders
Even: 7 Strict chin ups
Metcon (Weight)
Accessory Work
3-4 rounds, NOT for time of:
15-20 Close Grip Bench Press (you pick weight)
10 dips (rings or GHD Handles)
10 Knees to Elbows