Main – CrossFit

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Activity (No Measure)

5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice

Power Clean and Jerk (1 PC&J every :15sec @ 70% for 20 reps)

Metcon (AMRAP – Rounds and Reps)

4 min AMRAP Cindy
5 Pull-up
10 Push-up
15 Squat
Rest 2 min

Metcon (AMRAP – Reps)

Tabata Wallball 20/14
8x :20 Work , :10 sec Rest

1000m Row (Time)

Max Effort 1000m Row
Rest 2 min

2 Minute Max ABMAT (AMRAP – Reps)

Max Reps in 2 minutes
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