Sunday

Main – CrossFit

Metcon (No Measure)

Core Circuit
3 rounds
15 Russian twists (L +R= 1)
10 Barbell Rollouts
15 GHD sit-ups

Metcon (AMRAP – Rounds and Reps)

As many rounds as possible in 15 minutes
Run 200m with D-ball 30/20
20 Hand to hand swings 53/35
10 Pull-ups