Monday

Training Pit CrossFit (Hollywood, FL) – Pit 30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES (w/ DB or Backpack)

8 Alt. Step-Ups or Bodyweight Lunges*

6 DB Strict Press

10 Mountain Climbers

Workout

Workout – HOME

Metcon (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES

3-6-9-12…

Up-Down + Tuck Jump

Backpack Push Press

Backpack Front Squat

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

3 SETS

8/8 Single Arm High Pull*

8 Calf Raises on Elevated Surface and/or weighted with DB/Backpack

:45 Tuck Hold

*Fast pull up, slow lower down

(No Measure)