Main – WOD

CrossFit

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Warm-up

Warm-up (No Measure)

500M Row
20M Inch Worm
20M Elbow to ankle
15 Hand Release Push Ups
15 PVC Pull Overs
10 Scorpions

Then:
3 Rounds of
5KB Swings
5 Push Ups
5 Sit Ups

Skills

Bench Press

Weightlifting

Bench Press (5X5 on 2 minutes 70-80% of 1RM)

Depending on # of people you may have to go on the 3 minute

Challenge

Metcon (Time)

Death by HSPU
Every minute increase 1 rep