CROSSFIT

Skill

Kipping Technique

Beat Swings

CTB Pullup Technique (Kipping/Butterfly)

Hollow Rock/Superman Holds & Transitions

MetCon

15 Minute AMRAP of:

10 Power Snatches (75/115#)

20 Wall Balls (W: 14/9 M: 20/10)

30 Double Unders

CROSSFIT LIFT

Deadlift 4×10

Back Squat 4×10

Bench Press 4×10