Main – CrossFit
Metcon (Time)
WupWOD
4 RFT
5 pullups
10 pushups
15 squats
6 minute time cap
Paused Front Squat (3-3-3-3-3-3)
Every 90 seconds for 6 rounds.
score is heaviest single complex.
increase weight as needed
Metcon (AMRAP – Reps)
EMOTM for 10 minutes
Even- 30 seconds max DU
Odd- 30 seconds hollow rocks
score is total reps of DU
singles are divisible by 3 and not RX