Main – CrossFit
Plank Hold (Seconds or minutes + Seconds)
On Elbows – body MUST remain tight! Any excessive shifting ends the hold.
Metcon (AMRAP – Reps)
50 Toes to Bar
30 Box Jumps
20 Wall Balls
10 Muscle Ups
12 Minute Cap – Finish or get done as much as possible in 12 minutes.