Main – CrossFit

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cfw 2 (No Measure)

500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side

Push Press (3 EMOM @ 70% for 8 min)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 Hang Clean 95/65
5 S2OH 95/65
10 Alt Lunge

Metcon (Time)

10-20-30-20-10
DU
ABMAT