Main – CrossFit
(No Measure)
3rds
High knees M2M
Abmat x 10
PVC OH squat x 10
Deadlift (2×10 – these should be 10 rep maxes)
Metcon (Weight)
EMOMx15
Min 1: 7 OHS with 3 second pause at the bottom, you choose the weight
Min 2: :45 Elbow Plank hold
Min 3: 7 Strict Pull ups
**scaled is 5 OH squats and 5 strict pull ups, 30 sec hold