1. Warm up
2. Skill
KB Clean
3. 08:00 Endurance
AMARAP 10
Run 200m
12 HR Press up
9 STOH (40/30)
3 Mins Rest
AMRAP 10
12 Wall Ball (20/14)
9 Box Jump (24/21)
Row 250m
09:00 CrossFit
For time:
35 Goblet Squats (32/20)
35 Kettlebell Cleans (32/20)
35 Burpees
35 Handstand Push-ups
35 Burpees
35 Kettlebell Cleans (32/20)
35 Goblet Squats (32/20)
4. Recovery- Lat Stretch