Main – CrossFit

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Warm Up #5 (Row) (No Measure)

Complete 2 rounds

Row 300m

15/15 x Step Ups

10 x Bent Rows

10 x Push Ups

10 x Hang Cleans

2/2 x Turkish Getup
Stretches: Rib Mobilization, Anchored T-Spine, Oly Wall Sit

Strength & Skill

Shoulder Press ([7.5.3] 5-5-3-3-2-2)


Metcon (7 Rounds for weight)


7 Rounds of 5 reps:

1 Complex Rep=

Clean Pull + Squat Clean + Thruster

**Increase weight each round, if form allows.

**Weight should be hard, but doable.

**Once your round start, it must be completed within 90 seconds.