WOD

CFM – CrossFit Premium

Metcon

Metcon (Time)

30-27-24-21-18-15-12-9-6-3*

jumping squat-complex

(1 rep = 1 jumping squat, 2 jumping lunges)

*after each set perform 20 hand release pushups

Warm-up

Warm-up (No Measure)

6 min EMOM (45 sec on/15 sec off)

jumping jack

hollow rock

plank to pushup