SMH NOT BURPEES!!!

Live Free CrossFit – CrossFit

Metcon (No Measure)

EMOM x 10

Even: Single Leg Hip extension @ 12×1 x 12

Odd: 10 Candlestick rolls / 20 sec sit ups

Metcon (No Measure)

B1) 8-12 HSPU (strict if possible give advanced athletes a deficit)

B2) :30 sec chest to ring hold (maintain hollow)

B3) 10 KB Deadlifts into 10 KB goblet squats

Metcon (AMRAP – Reps)

MAX BURPEES IN 3 MIN
TO A TARGET