WOD

CFM – CrossFit Premium

Metcon (No Measure)

EMOM 30 min

1st: 5-10 pullups (bar, door frame) or table rows x2

2nd: 5-10 handstand pushups

3rd: 15 cal / 40 sec of high knees / 50 double under / 100 single under

Warm-up

Warm-up (No Measure)

21-15-9

handwalk

lunges with rotation

hollow rock