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 (2 EMOM for 10 min @ 65% opt. bands)

Metcon (Time)

100 DU Buy-in
then:
5 Rounds
200m Run
10 Box Jump 24/20
10 DL 225/155

Metcon (No Measure)

OPT:
3×20 Banded GM
3×20 Hollow Rock