Main – CrossFit
Active Mobility (No Measure)
5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds
Banded Hip Mobility
Front, Back, Head (15 min to reach a Heavy)
3 Front Squat
3 Back Squat
3 Overhead Squat
rack bar after the 3 FS then place bar on back and complete the rest of the complex without racking the bar
Metcon (AMRAP – Rounds and Reps)
4 min AMRAP
12 Thruster 95/65
12 Hand Release Burpee
if you complete 3 rnds in the 4 min, then extend AMRAP to 8 min, if you complete 6 rnd in 8 min, then extend AMRAP to 12 min.
When you fail to complete enough rnds to move forward, complete 1 min of max DU at the end of yor AMRAP. Double Unders are to be scored in comment section
800m Run (Time)
Max Effort 800m Run
if you fail on the 4 or 8 min mark of the AMRAP run the 800m
