12 min warm-up
- 3 – 10 presses – push press ( bar to workload)
- 3 – 10 toe touches to workload swings
- Calf Stretches, jumps, to box jumps or step-ups
20min AMRAP
- 10 Push Press (115/75)
- 10 Kettlebell Swings (53/35)
- 10 box jumps/step-ups (24/20)
10 min Cool Down
- 5 x training bar presses
- 10 toe touches
- 1 mInute of walking
METCON
30 min AMRAP
- 5 deadlift (225/155)
- 13 push-ups
- 9 box jumps (24/20)
Metcon
AMRAP 15 Min. (CrossFit® Open Workout 22.1)
- 3 Wall Walks
- 12 Alt 1 arm DB Snatches (50/35)
- 15 Box Jump Overs (24″/20″)