Main – CrossFit
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
Box Squat (3×8 @50% of 1RM and 4th set Max reps)
Chains and Bands are optional
Metcon (Time)
30 min Cap
400m Run Buy-In
10-9-8-7-6-5-4-3-2-1
Alt Front Rack Lunge 115/85
Hang Power Snatch 115/85
Ring Dips
400m Run Cash-Out