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Friday

Main – CrossFit

Warm-up (No Measure)

EMOM 15
Odd-Box Jumps x 5 reps 30/24″
Even-Ring Push Up x 10 reps

Metcon (Time)

*GHD is for Athletes that have experience with volume. Otherwise use Ab-Mats. If you have questions talk to a coach beforehand.
10,8,6,4,2
Db Power Snatch 75/50
20,16,12,8,4
(GHD) Sit Ups*

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