Main – CrossFit

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Bandazled (No Measure)

3 min Zone 1
5 min Foam Roll and Couch Stretch
E:30 for 5 min
E: Banded Complex
O: 10 Alt Lunge & 10 Squat
switch every :30 between movements
10 of a Skill you can improve on.

Metcon (AMRAP – Reps)

With a continuous 20 minute running clock. Start a round every 5 minutes of.

1 min of Max Thrusters
500m Row
Rest the remainder of Time

R1-75/55
R2-95/65
R3-115/85
R4-135/95