cfw4 (No Measure)
Barbell Warmup then 10 min to warm up to a somewhat heavy clean.
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 (Weight)
complete 1 Clean then Run 200m. If you miss you run and don’t get a score that round. Choose wisely because your score is your total weight moved during the 20 min.
20 min AMRAP
Clean
200m Run
