Main – CrossFit
Goblet Squat (double KB goblet squat 5×3 (2 sec pause))
Overhead Squat (5×3 (find a heavy 3)-comp only)
Snatch Pull (3×5 (110% 1RM Snatch))
Metcon
Integrity (AMRAP – Reps)
FITNESS
7 min AMRAP
ladder by 2
Burpee
Box Jump (24in/20in)
COMPETITOR
7 min AMRAP
ladder by 2
Burpee box jumps
Chest to bar pull up