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

The Chief (AMRAP – Rounds)

This can be done as a two person team or solo.
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Metcon (Time)

Option 2
Spend the 19 minutes on mobility and a Skill you Suck at!