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
Front Squat (5@75%,3@85%, 1+@95%)
Add 20lbs to Wave 1 WK 3. Today is WK 11 Wave 3
Metcon (Time)
50 DU
10 FS 135/95
40 DU
10 FS 135/95
30 DU
10 FS 135/95
20 DU
10 FS 135/95
10 DU
10 FS 135/95
Rx+ 155/105
