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

DL and DU’s

Take 5 min to build up to a 12 Rep Max, Then Complete 4 rounds of 8-10 Reps at that wt followed by 50 Double Unders per Rnd. Rest about 90 seconds between efforts.

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
10 HRPU
8 KBS 24/16
6 Over the Box Burpee Slammball 24/20