Warm Up
Mobility
+
CF warm up 3 rounds
Skill
Movements of the Met Con
Met Con
«Wade»
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
End Of The Wod
Stretching