Main – CrossFit

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CFW BB Warm-up & Pull (No Measure)

3 min Zone 1 Hip Opener Scorpion 3 Rounds as a group 5 CG RDL 5 HPC 5 FS 5 Push Jerk 5 Strict Pull-up

Metcon (Weight)

Every 3 min for 8 Rounds 1 Hang Clean and Jerk 200m Run Score is weight moved. If you miss run. Choose wisely. If you move over 2,000lbs you get a free shirt.

Metcon (No Measure)

4 Rounds :30 Hollow Rock :30 Plank Right :30 Plan Left Rest :30