Main – CrossFit

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cfw 1 (No Measure)

Add Scorpion
3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS

Power Clean (15 mi to reach a max PC)

Conditioning (Time)

if you drop the bar during the BBC 10 Burpee Penalty
6 Rnds
1 PC+2HC+3 Push Jerk @ 60% 0f above wt.
15 Slamball 20/30
200m Run w/ Sand Bag