Main – CrossFit

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cfw4 (No Measure)

Add Clean Warm-up as a group
3 min Zone 1
Lunge Complex
Leg Swings
Wall Squats
10 Pull-up
10 Push-up
Lower Trap Activation
Face Pulls
Clean Stretch PVC
Scorpion

Clean (12 min to reach a heavy 1 rep Clean)

Metcon (Weight)

1 Clean EMOM for 8 min at 70% of above wt

Metcon (AMRAP – Reps)

4 min AMRAP x 3
Max Rep KBS without dropping 24/16
100m Run
Rest the remainder of time
KB must be moving the entire time, and you must do the 100m in the 4 min AMRAP. Clock will not remain running