SATURDAY 10-10-15

Warm-up:15min

  • The CrossFit Warm-up

3 rounds of 10-15 reps of:  
Samson Stretch (15-30 seconds)
Overhead Squat with PVC  
Sit-ups  
Back-extensions  
Pull-ups  
Dips

Weightlifting:25min

  • Double Kettlebell Rack Squat (5x10 )

Metcon:15min AMRAP

400m run
Max Push-ups (Rx+ do Ring Dips)

Rounds=Runs
Reps=Push-ups/Dips