Main – CrossFit

Weightlifting

Bulgarian Split Squat (3 x 8)

Three sets of:

Bulgarian Split Squat x 6-8 reps each leg @ 30X1

Rest 60 seconds

Dumbbell External Rotations x 6-8 reps each @ 2020

Rest 60 seconds

Dumbbell External Rotations (6-8 reps each @ 2020)

Metcon

Metcon (Time)

In teams of three, with only one work station per team, and only one partner working at a time:
Complete as many Wall Ball Shots as possible in 6 minutes.
Rest/Transition 1 minute
Complete as many Burpee Box Jump Overs as possible in 6 minutes