Main – CrossFit
cfw 5 (No Measure)
3 min Zone 1
Lunge Complex
10 Wall Squat
Lower Trap Activation
Scorpion
10 Push-up
Low Ring Work
Shoulder Press (5@75%, 3@85%, 1+@95%, 3@85%, MR@75%)
Metcon (AMRAP – Reps)
5 min AMRAP
10 HRPU
10 KBS 24/16
Rest 2 min
Metcon (AMRAP – Reps)
5 min AMRAP
10 DU
2 Muscle Up
Sub Burpee C2B for MU
Metcon (Time)
3 Round
:30 Hollow Rock
:30 Plank
