CrossFit

Warm-up

(No Measure)

3 Rounds

50 Single Skips (whichever style you like)

10 Shoulder Press with Barbell

10 Sit-ups

Weightlifting

Push Press (5-5-5-5)

Metcon

Metcon (3 Rounds for time)

Part B

3 rounds, in pairs

Row 500m

Partner does 20 GHD sit-ups

Rest as required between sets (at least 60s)

Extra Credit

Metcon (Time)

Assault bike

150cals for time
Complete after the Barbell Extras if you are doing them.

Barbell

Clean (3)

Find a 3RM clean

Front Squat

Max reps Front Squat at 3RM clean weight