Main – CrossFit

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cfw 2 (No Measure)

500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side

Metcon (Calories)

10 Rounds of 2 min AMRAP
2 rnd
-5 Pull-up
-10 Push-up
-15 Squat
Max Cal Row remainder of 2 min

Rest 1 min

Rounds
1-3 15 Squats
4-6 10 Squats
7-9 5 Squats
Rnd 10 Just Row for Max Cal