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: Classic Posterior Chain Floss, 3rd World, Lunging Dislocates

Strength & Skill

Cycle Movements.

Low Bar Back Squat (5-5-5-5)

Muscle-ups (4 Rds of 5-10 reps)


Metcon (AMRAP – Rounds and Reps)


10 Min AMRAP of:

2 x Wall Walks

10 x Wall Ball Sit Ups

20 x Wall Balls