Main – CrossFit
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
Metcon (AMRAP – Reps)
4 Rounds
:40 seconds of Work
:20 Rest
Row for Cal
Over the Box Slamball 30/20
Burpee to Plate 45
Wallwalk
Metcon (Weight)
Score is total weight pushed
4 Rounds
1 50ft Prowler Push
6x10m Sprint
Rest 2 min between efforts
