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Warm-up
400m Run (Time)

The CrossFit Warm-up

3 rounds of 10-15 reps of:  

Samson Stretch (15-30 seconds)

Overhead Squat with PVC  

Sit-ups  

Back-extensions  

Pull-ups  

Dips

Weightlifting

Snatch Balance (7 sets x 3 Reps)

Metcon (Time)

10 Rnds:

200m Run

3 Strict HSPU

6 Deadlifts (275/185)

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