Main – CrossFit

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cfw3 (No Measure)

Butt Kicks
High Knee Skips
Shuffle Down and Back
Lunge Complex
10 Wall Squats
20 Face Pulls
10 Banded Pull Apart
Scorpion
10 Arm Circles
10 TA Leg Lowers
10 Dead Bug
10 Pull-up

Hang Power Clean (7 min to work up to a heavy Power Clean from P1)

Hang Clean (1 HC every :30 for 6 min @ 80% from above)

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
7 HPC 135/95
5 Strict Pull-up

Metcon (Time)

4 Rounds
1 Sled Push “Moderate wt and Fast”
10 HRPU