Fri

Main – CrossFit

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Main WOD

M-1: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

M-2: Deadlift (5-3-1 ; 5-3-1)

M-3: Metcon (Time)

10 rounds of

15 wall ball

3 power snatch 135/95

Competition WOD

C-1: The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

C-2: Metcon (Time)

50 cal AD

10 MU

40 cal AD

8 MU

30 cal AD

6 MU

20 cal AD

4 MU

10 cal AD

2 MU

For time

If you cannot do MU, sub Bar MU or 2:1 C2B pull up