Bombers Crossfit - CrossFit
Weightlifting
10 Minute EMOM
1: Back Squat x 5
2: 30 Sec Handstand/Headstand/Tripod Hold (Against the Wall or Free Standing)
Back Squat (5 x 5)
Metcon
Metcon (AMRAP - Reps)
3 Rounds for Reps of:
1 Min Bike/Row (Cal)
1 Min HSPU
1 Min Bell Jump*
*Rx+ Double Under
Bell Jump -- with a jump rope, feet together jump forward and back 6-12'. Back + Forward = 1 Rep.
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