Main – CrossFit Warm-up Warm-up (No Measure) 200m row High knees Lunges Quad pulls Inch worm High kicks Arm circles (Forw./Back) Pass throughs Squatting shoulder press Metcon Metcon (Time) 21-15-9 Power Clean (115/75#) Toes-to-bar Rest 5 min 21-15-9 Sumo deadlift high-pull (95/65#) Burpee Rest 3 min 150 double undersRead More

WOD 5 rounds, max reps: 1 minute Row, for calories 1 min Plank, for seconds held 1 min Jumping jacks 1 min Sit-ups :30 sec Handstand hold :30 sec RestRead More