Main – CrossFit

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Activity (No Measure)

5 min of constant movement w/ KB
Face Pulls
Arm Circles
Hip Circles
Ankle Mobility
Calf Smash
Pistol Practice

Box Squat (2 EMOM for 10 min @ 60%)

Add 1 High Box Jump each round

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP
10 Burpee
20 Pull-up
30 CGDL
40 DU
Ladder the Remainder of Time
1 Hang Power Clean 135/95
1 T2B
2 HPC
2 T2B
3…3…
4,,,4,,, for 11 min

1-Mile Run (Time)

Max Effort 1-Mile Run
Run is Optional.