Main – CrossFit
Weightlifting
3 Position clean (high hang, above the knee, floor)
*Only go as heavy as technique will allow.
Metcon
Burpee benchmark mash up (Time)
21 Deadlifts (225/155)
15 Burpees
9 HSPU
21 Cleans (135/95)
15 Burpees
9 Ring dips
21 Thrusters (95/65)
15 Burpees
9 Pull ups