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

Deadlift (15 min to reach a 1RM)

Bulgarian Split Squats (3×8 moderatly heavy)

Single Leg Squat with back leg on a box

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
12 Lateral Bar Hop
8 Deadlift 155/105
6 HPC 155/105

Metcon (No Measure)

OPT:
3×30 Banded Good-morning