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

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

Row 150m

10 Front Squat 135/95

Rx+155/105
REST 5 MIN

Metcon (Weight)

EMOM for 10 Minutes

E: 10 Wallball 20/14

O: 10 DB Snatch 45/35lb

Rx+ KB 32/24kg
Rest 5 Minutes

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

100ft Farmer Carry

10 Slamball 30/20

Rx+ 50/30
ALL OF THESE WOD’s ARE OPTION TO BE TEAM OR SOLO IF CLASS SIZE PERMITS…..