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 @ 60-65% opt chains)

Metcon (AMRAP – Rounds and Reps)

3 min AMRAP

7 DL 185/125

7 Burpee

REST 2 min

3 min AMRAP

7 Power Clean 155/105

7 Burpee

REST 2 min

3 min AMRAP

7 Hang Power Clean 135/95

7 Front Squat 135/95

Metcon (No Measure)

OPT:

3×20 Single Leg RDL

3×30 Hollow Rock

3x50m Forward, 50m Backward Sled Pulls Moderately Heavy