Main – CrossFit
Active BB Warm-up (No Measure)
3 Min Zone 1
Banded Shoulder Complex
Scorpion
then
3 Rnd
5 RDL
5 HPC
5 FS
5 PP
5 OHS 0r BS
done with a bare bar or PVC
Hang Power Clean (10 min to reach a 1 Rm)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
15 Hang Power Clean 135/95
200m Run
Metcon (No Measure)
OPT:
20 Leg Circles ea direction
3×20 Banded Tricep Ext
3×15 Slow Kip to Hollow Hold
