Main – CrossFit

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Barbell Complex (light weight) (No Measure)

2 Rounds

2 Cycles w/ 6 Reps of:
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: 3rd World, Interior & Exterior Hip Rotation, Lunging Dislocates (x10)

Strength & Skill

Sumo Deadlift (7-7-7-7-7-7-7)

**Keep 90 to 120 seconds in between rounds.


Metcon (AMRAP – Rounds and Reps)

3 Rounds

1-Minute AMRAPs of each movement:

Power Cleans (155# / 105#)
Pull Ups
Push Jerks (155# / 105#)
Handstand Push Up/Holds

Rest 2 Minute