Main – CrossFit

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Be Movin (No Measure)

3 min Zone 1

Wall Squats

Lunge Complex

Leg Swings

Single Leg RDL

Banded Complex

Hip and Ankle Mobility

Hang Clean Complex (12 min to reach a 1RM)

1 Hang Pull

1 Hang Power Clean

1 Hang Clean

no dropping the bar between movements

Metcon (Weight)

Rotate EMOM for 20 min

6 Strict Pull-up or 10 Pull-up

8 HSPU or 12 HRPU

10 HPC 135/95

20 DU or 12 Cal Row

Metcon (Calories)

3×20 Hollow Rock

3×20 Mtn Climbers

3x 1min MAX Cal on Ski Erg