Warm up
CrossFit warm up
2X10 – Samson Stretch, Overhead Squat -PVC, Push Ups, Sit Ups, Back Extns
Skills
Wall ball shots / KBS
WOD – for time
30 KBS – 24/16kg
30 Wall ball shots
30 Burpees
20 KBS – 24/16kg
20 Wall ball shots
20 Burpees
After bash
Stretch