PART I: Warmup NFT
Modified General CrossFit Warm-up
PART II: Strength
21- 15 - 9 Ring Rows/Push-ups
PART III: CMC Conditioning
The "Pit"
4 All-out 2 Min AMRAPs
Box Jump
Wall Balls
Burpees
Kettlebell Swings
Each AMRAP is followed by 1 minute of shuttle cone sprints
Rest 3 Minutes Between Excercises
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