Main – CROSSFIT
Pull-ups (Progressions ad open/close shoulders on bar 3X10)
Strict pull up and Strict pull up progressions
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP:
1 Wallball
1 Box jump/step overs
20 Dubs OR 40 Singles
2 Wallballs
2 Box jump/step overs
20 Dubs OR 40 Singles
Etc…
Score is total rounds plus reps
