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 @ 55% then 4th set is max reps. Chains are optional on all sets.
Conditioning (Time)
Score is slowest Time minus total PU’s
3 Rnd
500m Row
Max Strict PU “NO Kipping”
Conditioning (Weight)
Score is total weight pushed + inches jumped. The Box Squats must be done first., and then you may complete the rest of the movements as you please.
3 Rnd
Prowler Push
5 Box Jump
