Sunday Grit

CrossFit M3 – CrossFit

Warm-up

500m row or 15 cal assault bike

3 rounds:

2 wall walks

20 air squats

2 rounds:

10 hollow rocks

10 superman rocks

Set-up stations and warm up all five movements in today’s metcon.

Metcon

PARTNER WOD

In teams of two (or three for novices) with only one partner working at a time:

20 burpees

100 box step-ups with kettle bell

20 burpees

100 push presses

20 burpees

100 goblet squats

20 burpees

100 kettle bell swings

20 burpees

30 min TIME CAP