141003


Main – CrossFit

Weightlifting

Deadlift (1RM)

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Pull Ups

Sit Ups

*In between each round and at the end complete 25 walking lunges.

Extra

2 Hang Cleans + 1 Jerk (Build to a heavy set)

Muscle-ups (See below)

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