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Main - SportView Public WhiteboardWarm-upGymnasticsMuscle-Up Transitions (10 mins)MetconMetcon (AMRAP - Reps)18 MIN AMRAP 50 kb swings (24/16) 40 wall balls (20/14) 30 box jump overs (24/20) 20 TTB 10 Muscle Ups *Sub 1 burpee chest to bar pull up for 1 muscle up * Score total reps...

Main - Basic TrainingView Public WhiteboardPart AMetcon (AMRAP - Reps)3 cycles: :50 seconds Sit-Ups, 10 seconds rest :50 seconds V-Ups, 10 seconds rest *Score total repsPart BMetcon (Time)7 Rounds -200m run -10 Box Jumps (24/20) -15 Goblet Squats (24kg/16kg)...

Main - SportView Public WhiteboardWarm-upMovement Prep 263m run 30 air squats 30 ground to overhead 30 torso rotations 90 sec couch stretch (each side)WeightliftingThe CrossFit Total (Total Weight)Take 30-35 minutes to lift...