Main – CrossFit

Ring Dips (10 – 1, Unbroken Sets)

Metcon

Metcon (AMRAP – Reps)

3 min AMRAP
400 M Run
15 Burpees
20 KB Swings (53/35)
20 Wall Ball
20 Box Jumps
15 Power Cleans (135/95)

–2 min rest
.

Metcon (AMRAP – Reps)

5 min AMRAP
400 M Run
15 Burpees
20 KB Swings (53/35)
20 Wall Ball
20 Box Jumps
15 Power Cleans (135/95)

–2 min rest
.

Metcon (Time)

Comlete for time (10 min cap)
400 M Run
15 Burpees
20 KB Swings (53/35)
20 Wall Ball
20 Box Jumps
15 Power Cleans (135/95)