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Friday EJ Special

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CrossFit Black Box – CrossFit

The CrossFit Warm-up (No Measure)

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

Metcon (Time)

For Time, with a partner

20 Ring Muscle Ups

40 Hang Power Cleans 155/105

60 Ball Slams 40/30

80 Box Jump Overs 24/20

100 Bar Facing Burpees
RX: 50 Burpees each (not synchronized)

RX+: Synchronized (100 each)