Sunday

Main – CrossFit

Warm-up #2 (No Measure)

Lunge 2x
Bear Crawl 2x
Crab Walk 2x
Cartwheel 2x
(length of the rig 40′)

Then 30/20/30 w/ bands

Tabata :20/:10 x 16
Jump Rope
Air Squat
Alternate Exercises

Metcon (Time)

5 Rounds
6 Clean and Jerk 185/115
30 Double Unders

Extra Credit

1000m Row
50 Hallow rocks
25 GHD Hip extensions