Main – CrossFit Group WOD

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed b a 400m Farmer’s Carry

Metcon (No Measure)

3 rounds (all 4 movements and 2 rests = 1 round)

15-30 sec handstand hold (sub wall climb hold)
15-30 sec bottom of squat hold (tight back)
15-30 sec L-sit or tuck hold (from pull up bar or rings)

rest 60 seconds

8-12 strict pullups or ring rows (reduce reps and maintain quality if needed)

rest 60 seconds

12 Minute Thruster EMOM (Weight)

2 Thrusters (squat clean on first rep allowed)

Score is total weight lifted….MATH!!

*tight shoulder? no problem, sub 2 front squats for weight and do 4 pushups each round.