Main – CrossFit

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cfw3 (No Measure)

Butt Kicks
High Knee Skips
Shuffle Down and Back
Lunge Complex
10 Wall Squats
20 Face Pulls
10 Banded Pull Apart
Scorpion
10 Arm Circles
10 TA Leg Lowers
10 Dead Bug
10 Pull-up

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
100m Run
10 C2B
20 DU
REST 2 MINUTES

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
10 Wallball 20/15 w/ SB
10 Slamball 20/15
Add 100m Run after 5th Rnd
REST 2 MINUTES
Rx+ go bigger on Ball

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
5 HPC 135/95
7 K2E
Add 100m Run ea rnd after 5th Rnd
Rx+ 155/105