Main – CrossFit
Front Plank (Max hold)
On forearms, hands not touching. Pelvis is neutral, breathing from belly, “butt squeezed”
L-Sit Pull-ups (Max unbroken set (can kip if you have 5 strict PU))
Metcon
Metcon (Time)
5 RFT
4 shoulder to OH (135/95)
8 chest to bar pull ups
200m run
17 min cap