Main – CrossFit
Single Arm Dumbell Press (4×3 (each arm; can use KB))
Pull-ups (4×2)
Metcon
CFP Test #3 (AMRAP – Reps)
6 min AMRAP
Ladder by 2 reps
(2-2,4-4,6-6,8-8 etc)
Burpee
Thruster (95/65lb)
6 min AMRAP
Ladder by 2 reps
(2-2,4-4,6-6,8-8 etc)
Burpee
Thruster (95/65lb)