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
Front Squat (3@70%, 3@80%, 3+@90%)
Week 10, add 20lb to week 1
Metcon (AMRAP – Rounds and Reps)
7 min AMRAP
7 Hang Clean 135/95
7 Burpee
Metcon (AMRAP – Reps)
3 C2B everytime you drop the bar.
4 min Max Reps
Thruster 95/65
