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

Box Squat

3×8 @ 50%, then 4th set MR Bands or Chains Opt

Conditioning (Time)

Rest 2 min between rnds
3 Rounds of 4 min AMRAP
3 Rnds of Cindy+
R1 Max Thruster 75/45
R2 Max ABMAT
R3 KBS 24/16