Super Sunday

CrossFit Sands – CrossFit Performance

Warm-up (No Measure)

3 rounds

30 Mountain Climbers

20 High Knees

10 Curtsy Squats (5 each leg)

20 Second Squat Hold with KB

Front Squat (10-15-20)

Build up to a heavy set for 10 then decrease for the next 2 sets

Metcon (Time)

4 Rounds for time

21 Wall Balls 20/14

15 Knees 2 Elbow

9 C2B Pull Ups

18 Min Timecap