Main – CrossFit

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cfw 5 (No Measure)

Upper T’s, Lat, and Scapula Smash with Foam Roller and Soft Ball
3 min Zone 1
Lunge Complex
10 Wall Squat
Lower Trap Activation
Scorpion
10 Push-up

400m Run (Time)

Rest 3 min
Max Effort 400m Run

Metcon (Time)

Rest 3 min
3 Rounds
:90 of work at each movement and :30 rest
Row for Cal
KB Snatch 24/16
Frog Ballz 24/20box, 30/20 ball
“Frog Ballz” Over the Box+Wallball+Back Over Box

400m Run (Time)

Max Effort 400m Run