CrossFit

Warm-Up / Skills

400m Run
500m Row
5 min Mobility “Shoulder & Hip”
10 Wall Squat
Lunge Complex
20 KBS
20 Face Pulls

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Strength

Exercise: Thruster/lbs
Reps: 5 EMOM AHAP for 5 min

Metcon

5 Rounds
5 Power Snatch 95/65
7 OHS 95/65
9 Pull-up
200m Run

Result Type: Time
Male Rx: 0 lbs
Female Rx: 0 lbs