CrossFit CVI Pompano Beach  Gerson and Alan

CrossFit CVI Pompano Beach
Gerson and Alan

Warm-Up
100 Dubs (if you don’t have Dub’s count attemps)
1 Min Plank
20 Walking sampson stretch
20 Spiderman
20 Hindu Push-up
20 Bicycle sit-up

Strength
Front Squat
Find 1RM

MetCon
13 min AMRAP
8 Pull-ups
10 Goblet Squats 35/55
40 Dub’s