Main – CrossFit
cfw 5 (No Measure)
3 min Zone 1
Lunge Complex
10 Wall Squat
Lower Trap Activation
Scorpion
10 Push-up
10 Leg RDL each side
Deadlift (2 EMOM for 10 min @ 55-60% opt. bands)
Metcon (AMRAP – Reps)
20 min AMRAP
400m Run
Max UB Front Squat 95/65
from the ground, drop the bar you run, no pausing more than 5 seconds
Rx+ OHS
