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

Box Squat (2 EMOM for 8 min @ 75-80%)

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
7 DL 275/185
7 Burpee
7 Wallball 20/14

Metcon (No Measure)

Opt Work:
3×20 Banded GM
3×30 Banded Crunch

1-Mile Run (Time)

Max Effort 1-Mile Run
This is Optional