Main – CrossFit
Metcon (AMRAP – Rounds)
E2M for 10 minutes (5 rounds)
5 dead lifts at 1.5BW men/1.25BW women
5 Strict HSPU
Spend several minutes warming up with 3×5 sets with increasing weight. DL can be T&G or dropped every rep. Score is completed rounds. So a max of 5
Metcon (AMRAP – Reps)
Tabata
KB swings 53/44
Situps
Dead Lifts 135/95
Eight, twenty second intervals, followed by ten seconds rest per movement. Score is total reps. Movements are seperated by one minute rest/transition time.