Main – CrossFit WOD
Warm-up
Warm-up (No Measure)
Coach-led Down and Back Drills
Weightlifting
Split Jerk (3@65%, 3@70%, 2×3@75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
Last Man Standing Format
Minutes 1-5 EMOM:
1 Rope Climb, 2 Rope Climbs, etc…
MInutes 6-10 EMOM:
15 Wall Balls
MInutes 11-15 EMOM:
6 HSPU
*Members go as long as they can complete the work in the minute or until they reach the last minute of each movement. If they fail on a minute, they move onto the next movement. This workout could be 3 minutes for an athlete or anywhere up to 15 minutes.
*Score is number of minutes(rounds) and number of reps completed
Cash-Out
2 minutes Banded overhead distraction
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