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
Metcon (Time)
7 min Cap then Rest 3 min
21.18.15.12. 9. 6. 3
ABMAT
DU’s
Metcon (AMRAP – Reps)
Rest 3 min
1 Min Max of the following
1 min Max HSPU
1 min Max Cal Row
1 min Max Strict Pull-up
1 min Max KBS 24/16 no going up go faster
Metcon (AMRAP – Reps)
2 min Max DU’s
2 min Alt Lunge
2 min Max HR Push-up
