Main – CrossFit

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Active BB Warm-up (No Measure)

3 Min Zone 1
then
3 Rnd
8 RDL
8 HPC
8 FS
8 PP
8 OHS 0r BS
done with a bare bar or PVC

Front Squat (5×3 @80% of 1RM )

5 min to work up to your 80% then 10 min to do 5 sets of 3 at 80%

Metcon (Time)

3 Rounds
3 Renegade Row “L&R=1” 45/25
6 DB Power Clean 45/25
9 DB Push Press 45/25
400m Run
Rx+ 4 Rounds

Metcon (AMRAP – Reps)

3 Rnd
:30 Side Plank Right
:30 Side Plank Left
:30 Max ABMAT