Main – CrossFit

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Bandazled (No Measure)

3 min Zone 1

5 min Foam Roll and Couch Stretch

E:30 for 5 min

E: Banded Complex

O: 10 Alt Lunge & 10 Squat

switch every :30 between movements

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

95/65

10 Deadlift

10 Squat Cleans

10 Push Press

after every third round complete a 50m plate carry 45/25 “3, 6, 9…”
This WOD will be Run as the Jesus WOD at 11am and 4pm only. The rest of the classes will be modified like above.

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