Main – CrossFit
Metcon (Time)
WupWOD
4 Rds
10 WBs 20/14
10 KB swings 53/35
5 minute time cap
Deadlift (6×4)
4 dead lifts every 2 minutes for 12 minutes build to a 1×4 max. Partner up and share weight if class size is large.
Metcon (AMRAP – Rounds and Reps)
10 minute amrap
6 DL 225/155
12 box jumps 30/24
18 double unders
3×1 singles