Main – CrossFit

Weightlifting

Power Clean (6 x 3, touch and go)

Metcon

Metcon (Time)

30 KB Swings (53/35)

20 Shoulder to Overhead (95/65)

30 Pullups

20 Power Snatches (95/65)

30 Situps

20 Front Squats (95/65)

30 Burpee to plate (45lb)