Main – CrossFit

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cfw3 (No Measure)

Butt Kicks
High Knee Skips
Shuffle Down and Back
Lunge Complex
10 Wall Squats
20 Face Pulls
10 Banded Pull Apart
Scorpion
10 Arm Circles
10 TA Leg Lowers
10 Dead Bug
10 Pull-up

Metcon (AMRAP – Rounds and Reps)

2 min Rest
4 min AMRAP
40 DL 135/95
30 Burpee Box 24/20
20 K2E
10 HSPU
5 Bear Complex

Metcon (AMRAP – Rounds and Reps)

2 min Rest
6 min AMRAP
40 DL 135/95
30 Burpee Box 24/20
20 K2E
10 HSPU
5 Bear Complex

Metcon (AMRAP – Rounds and Reps)

Pick up the next rnd where you left off like Chief
8 min AMRAP
40 DL 135/95
30 Burpee Box 24/20
20 K2E
10 HSPU
5 Bear Complex