Main – CrossFit

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Warm-up

Cloud 9 Crossfit Warmup (No Measure)

2 Rounds:
200m run or 250m row
10 OH Squats with PVC pipe
10 AB Mat Situps
10 Iron Crosses
10 Pushups
10 Scorpions
10 Pullups
25 Double Unders

Weightlifting

Front Squat (6-3-MR-MR)

6 @ 50% 3RM
3 @ 75% 3RM
Max Reps @ 3RM
Max Reps @ Adjusted 3RM

WOD

House of Pain (Time)

3 Turkish Get-ups (50/35)

3 Rounds:
15 Over the Box Jumps (24/20)
12 One Arm KB Clean and Press (6 Per Side, Same Weight as Get-ups)

3 Turkish Get-ups (50/35)

Cashout

Sit-up TABATA (AMRAP – Reps)