Main – CrossFit

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cfw 1 (No Measure)

3 min Zone 1
3 min Foam Roll
Lunge Complex
10 Wall Squats
20 Face Pulls
20 KBS
10 Pass Through w/ OHS

Shoulder Press (5@75%, 3@85%, 1+@95%)

Metcon (Time)

3 Min AMRAP
400m Run then Max DU’s
REST 2 MIN
3 min AMRAP
400m Run then Max KBS 24/16
REST 2 MIN
3 min AMRAP
500m Row then Max Pull-up
REST 2 MIN
3 Min AMRAP
400m Run then Max Wallball 20/14
REST 2 MIN
3 Min AMRAP
400m Run Max DU’s