Main – CrossFit
Activity (No Measure)
5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice
If you don’t wear green to the Box today…… You will be doing more work…..
Front Squat (5@75%, 3@85%, 1+@95% then 2×3@75% w/ 3 sec pause)
Metcon (AMRAP – Reps)
8 min AMRAP
0-4 min Thrusters 95/65
4-8 min Wallball 20/14
3 Thruster
3 T2B
6 Thruster
6 T2B
9 Thruster
9 T2B
……..
there is no stop at 4 min mark. If you are doing T2B continue and start with WB. If doing Thruster move to WB.
Metcon (AMRAP – Reps)
2 min of Burpee
Burpee’s are done at the end of the AMRAP no rest….
