Main – CrossFit

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cfw 1 (No Measure)

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

Every :30 for 12 min (AMRAP – Reps)

1 PC every :30 sec for 12 min at 70% of 1 RM Clean. 5 Burpee penalty for missed lifts.
Rx+ 80%

Metcon (Time)

20-15-10-5
Single Arm KBS (Russian) 24/16
Wallball 20/14
200m Run

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