Main – CrossFit

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cfw 2 (No Measure)

500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side

Deadlift (2 DL 55% EMOM for 10 min )

2-4 Box Jump 30/24 per Rnd, Bands and Chains optional

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
2 T2B
2 KBS 24/16
4 T2B
4 KBS
6 T2B
6 KBS
…….until 7 min
Rx+ 32/24

Metcon (Time)

50 DU
100m Run
40 DU
100m Run
30 DU
100m Run
20 DU
100m Run
10 DU
100m Run

Rx+ Unbroken