Main – CrossFit

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Be Movin (No Measure)

3 min Zone 1
Wall Squats
Lunge Complex
Leg Swings
Single Leg RDL
Banded Complex
Hip and Ankle Mobility

Metcon (Time)

20 Pull-up
400m Run
60 KBS 24/16
400m Run
20 Pull-up

12 min Cap
Rx+ C2B

Metcon (AMRAP – Reps)

5 Rounds
With 2 min on the Clock
250m Row then Max DU remainder of Time.

Rest 2 min