CrossFit CVI Pompano Beach

Wear long socks

Warm/Up
Shoulder and Back mobility
Hamstring flexibility
Bar 35/45 High-Pull
Bar Hang Clean
Bar Snatch Balance
Bar Hang Snatch

MetCon
Complete 20 Repetitions of:
Wall Ball Shots 20/14
Abmat Sit-up
Deadlift 135/75
Hand Release Push-up
Box Jump 20/24
Double Unders
Back Squat 135/75
Pull-Ups
Hang Cleans 135/75
K2E
Hang Snatch 95/65
KBS 55/35
SDLHP 95/65
Burpees
3 Rope Climbs anytime within WoD