Main – CrossFit

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cfw4 (No Measure)

3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion

Snatch Complex 1 (5 Snatch Grip DL, 3 HPS, 1 Snatch)

3 Rounds
3 Snatch Deadlift + 2 Power Snatch + 1 Snatch Balance
Lift about every 90 seconds

12 Minute BW Test (AMRAP – Rounds and Reps)

you can do the 12 min Test or
12 Minute AMRAP
Run 1 Mile
Complete Max BWDL with the remaining time

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
100m Run
20 Front Rack Lunge 95/65
100m Run
5 HSPU or Wallwalks