Main – CrossFit

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cfw4 (No Measure)

Work on a skill that you could be better at for 20 min, or make up something you missed this week Weindler Cycle or Lurong Challenge). If you can’t think of anything Box Squat.
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

Metcon (AMRAP – Reps)

3 Rounds
1 min work at each movement
Row for Cal
Power Snatch 75/55
Over the Box 24/20
ABMAT Wallball 20/14
Rest 1 min after ea rnd