Main – CrossFit

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Warm Bodies (No Measure)

3 min Zone 1
3 Rounds
6-10 Banded Pulls
10 Alt Lunge
Scorpion
then:
Foam Roll
Back Ext
Work on OHS Position for 5 min

Metcon (AMRAP – Reps)

20 min AMRAP
400m Run
20 OHS 95/65
400m Run
20 Wallball 20/14(out side)
400m Run
20 KBS 24/16 Rx+32/24

Rx+: All movements are UNBROKEN if you break a movement run 100m.