Main – CrossFit


Barbell Complex (light weight) (No Measure)

2 rounds, 6 Reps of:
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Super Rack, Banded Hip Flexor, Sink Mobilization, Oly Wall Sit

Strength & Skill

Front Rack Lunge (4-4-4 (L/R=1 rep))

This is lighter weight to build confidence and stability in the rack. Move through quickly.

Clean Pull (8-8-8-8)

Focus on the first pull, transition & second pull. Review the library if needed.


1000m Row (Time)

Max Effort 1000m Row