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

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