CrossFit Winter Park – CrossFit

Warm-up

(No Measure)

200m run then 3rds of:

6 nose to wall squat @3311

8 ring dip

10 hollow rock

Strength

Thruster (5 sets of 3 reps, building to a heavy triple )

Narrow grip chip-up (5 sets of 6-8 reps )

Metcon

Metcon (AMRAP – Reps)

5 sets

Against a 2min clock with 2min rest between rounds:

3 Hang clean (135/95)

6 S2OH

9 Front squat

Max effort Burpee

Score is total Burpees after 5 rounds.