Main – CrossFit

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Go (No Measure)

500m Row or SkiErg

Then:

3 Rounds

10 Squats

10 Push-up

10 V-up or Hollow Rocks

Then:

Scorpion

Banded Complex
10 Single Leg RDL per Leg x2

Deadlift (12 min to reach a 1RM)

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

5 Front Squat 155/105

10 T2B

20 KBS 24/16

Metcon (No Measure)

3 Rounds

30 Banded GM

20 DB Toe Touch

15 Side Plank Crunches each Side