Main – CrossFit
Warm-up
Warm Up #4 (No Measure)
Run 2 Laps
15 x Air Squats
10 x Push Ups
5 x Pull Ups
30 sec Hollow Hold
Stretches: Figure 4 Tack & Floss, Classic Posterior Chain Floss, T-Spine Smash
Strongman
Explosive Sled Pulls (1-1-1)
Sled Sprints (1-1-1)
Hip to Shoulder, Atlas Stone (4/4-3/3-2/2)
Farmer’s Carry (1-1-1)
Plate Pinch, 50 ft. out and back (100 ft. total)
Metcon
Metcon (AMRAP – Rounds)
8 Min AMRAP
Barbell Complex (95# / 65#)
6 reps Each:
-Deadlifts
-Bent Rows
-Hang Cleans
-Front Squats
-Push Press
-Back Squats
-Push Ups