Main – CrossFit

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Warm Bodies (No Measure)

3 min Zone 1

3 Rounds

6-10 Banded Pulls

10 Alt Lunge

Scorpion

then:

Foam Roll

Back Ext

Hang Clean (12 min to reach a 1RM)

Ice Ice Baby (AMRAP – Rounds and Reps)

3 Min AMRAP

5 DL 225/155

10 Burpee

2 minute REST

3 Min AMRAP

5 DL 225/155

10 T2B

2 minute REST

3 Min AMRAP

5 Thruster 135/95

10 Pull-up

Metcon (No Measure)

100 Shoot Through

3×30 Superman