CrossFit Epping

Metcon:

Fitness:
27-21-15-9
Burpee to pull up bar
Jumping Pull Ups

Fitness 2:
27-21-15-9
Burpee to pull up bar
15-12-9-6
pull ups

Performance:
27-21-15-9
Burpee to pull up bar
21-15-9-6
Pull Ups

Sport:
27-21-15-9
Burpee to pull up bar
Pull Ups

Strength:

Bench Press
5-5-5-5-5

After Party:

Skill/Conditioning:
5 Rounds

Fitness:
200m run
20 shoulder taps piked from box

Performance:
400m run
25ft or 50ft HS walk

Sport:
400m run
100ft HS walk

Accessory:
3 Rounds:
10 Hip Ext (add weight if you can)
20 Good Mornings (Light & unbroken)
20 Banded Side Steps (Right & Left)
10 Back Squats w/ Good Morning weight (Perfect reps, 3 second down, 3 Second up)