Main – CrossFit
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
Clean (10 minutes to reach a 1RM)
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
7 DL 225/155
7 Over the Box 24/20
7 T2B
Metcon (Weight)
3 min AMRAP
KB Snatch
score is reps x weight