Main – WOD

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Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Skills

Overhead Squat

Overhead Squat (3 x 5 keeping good form and depth)

Metcon

Metcon (AMRAP – Rounds)

EMOM 10

Option 1:

3 box jumps 24/20#

3 pull-ups

3 dips

Option 2:

3 box jumps 24/20#

3 chest to bar pull-ups

3 ring dips

RX+

3 box jumps 30/24#

3 Muscle Ups

Challenge

Metcon (Time)

Grab a partner and a log 400M for time