| Warmup 3 rounds :10 top of pullup hold 5 wallballs :30 of field drills in place |
| CrossFit Workout 20:00 AMRAP 2,4,6 etc Strict pullups Wallballs 150 run in between each rung of the ladder So, workout flow goes: 2 strict pullups 2 wallballs 150 run 4 pullups 4 wallballs 150 run continuing to add 2 reps each round until 20:00 |
| Cooldown Go on a 550 cooldown walk |
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