Main – CrossFit

Warm-up

Dynamic Warm-up (No Measure)

Down and back a number of times with various stretches and exercises

Metcon

A: Metcon (Weight)

Heaviest Weighted chin-up (or, lightest band)

B: Metcon (Time)

5 rounds for time, varying order:

5 muscle ups
10 toe-to-bar
10 kettlebell swings (53/35#)
10 shoulder to overhead (115/75#)
200m run/250m row
2 min rest