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

Metcon

Metcon (Time)

“Foster”

For Time:

12 Cal Row

3 Burpees

12 Push Ups

3 Burpees

12 Squats

3 Burpees

12 KB Swings 55/35#

3 Burpees

12 KB Clean & Jerk 55/35#

3 Burpees

12 Box Jumps 24/20#

3 Burpees

12 HSPU

3 Burpees

12 Lunges

3 Burpees

12 Wall Ball Shots 20/12#

3 Burpees

12 Pull Ups

3 Burpees

Then Cash Out:

Matt’s choice:

1 mile run ( TO QT sign and back)