Main – CrossFit
good start (No Measure)
3 min Zone 1
Arm Circles
Scorpion
Sampson Stretch
Cotton Candy Sweet as Gold (No Measure)
4 Round NFT
100m Run
5 T2B
7 Push-up
9 Squats
Front Squat (2 EMOM @70% for 10 min Chains Opt.)
Metcon (Time)
20 Burpee -Buy in ONLY!
15, 12, 9, 6, 3
T2B
Clean and Jerk 135/95
Metcon (No Measure)
3×30 Banded W’s
3×20 Banded Crunch
3×30 Face Pulls
3×10-12 RDL
