Main – CrossFit

View Public Whiteboard

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
Group low ring work and Snatch Progression

Metcon (Weight)

EMOM for 10 min
Even: 5 Hang Power Snatch 115/75
Odd: 2 Muscle Up or 6 C2B

Metcon (AMRAP – Rounds and Reps)

8min AMRAP
3 DL 255/175
6 Box Jump 30/24
6 T2B