Main – CrossFit


Warm Up #2 (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 Stretch: Elevated Pigeon, Super Rack, Dislocates, Anchored T-Spine

Strength & Skill

Three Movement Complex (3-3-3-3-3)

Clean from ground to Thruster (hold overhead) to Overhead Squat.


Metcon (Time)

4 rounds with reps of 20-15-10-5 -Front Squats (135#/95#) -Box Jumps -Ball Slams *30 Sec Hollow Hold between rounds