Main – CrossFit


10 Minute Kettlebell Warm Up (No Measure)

Each movement is 60 seconds
-Single Side KB Swing (Left)
-Lunge (Right)
-Clean & Press (Left)
-Single Side KB Swing (Right)
-Lunge (Left)
-Clean & Press (Right)
-Turkish Getup (Left)
-Figure 8’s (Front Pass)
-Turkish Getup (Right)
-Figure 8’s (Back Pass)
Stretches: Interior & Exterior Hip Mobile, Elbow Flexion, Couch Stretch (band), Tack & Floss Glutes

Strength & Skill

Power Lifting Total (Total Weight)

Each Movement is allowed 3 attempts to find 1 RM.


Metcon (AMRAP – Reps)


In front of a clock set for 12 minutes:

4 minutes of Overhead Press, 115#/75#
4 minutes of Sumo Deadlift High Pull
4 minutes of Wall Balls

Log total reps
AMRAP – Reps