Friday 5/30

Main – CrossFit

Hero Week – Day 5

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Warm-up

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

Skill/Strength

Metcon (No Measure)

Bar Muscle Ups
3 rounds of 3 reps. Use bands as needed.

WOD

Roy (Time)

5 Rounds for time of:
15 Deadlifts, 225#
20 Box Jumps, 24″
25 Pull-ups