Main – CrossFit

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cfw4 (No Measure)

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
Orange Band Complex

Shoulder Press (3.3.3.3.3 then MR @ 70% of above wt)

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
5 Push Press 135/95
10 C2B

2 min Rest

5 min AMRAP
10 HPC 135/95
5 T2B

750 Meter Row (Time)