Main – CrossFit

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Warmer (No Measure)

3 Round NFT

10 Squats

10 Push-up

10 ABMAT

100m Run
Foam Roll Upper T’s

Scorpion

Shoulder Press (12 min to reach a 1RM)

Metcon (AMRAP – Reps)

12 min AMRAP

1 min Max DL 135/95

1 min Max DU

2 min Max HPC 135/95

2 min DU

3 min Max G2OH 135/95

3 min Max Cal Row

Metcon (No Measure)

3×20 Face Pulls

3×20 Banded Crunch

3×20 Banded GM