Courtesy of CrossFit Mayhem


Back Squat (6×3 @ 80%)

Weighted push ups (6×3 @ 80%)

Complete a set every 90 secs of Back Squats and Bench Press. Alternate each movement of each set on the 90 secs for 12 sets total (6 sets each).

Metcon (Time)

For Time:


Double Unders


Strict HSPU

(10 min Time Cap)


Strict shoulder press for the HSPUS

Singles for the double unders

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