Main – CrossFit
Warm-up
Warm Up (No Measure)
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Clean & Jerk Practice (No Measure)
5 Min:
Focus on Technique
Never over 40% of 1 RM
Weightlifting
Back Squat (10 Mins to Find HS or 1RM)
Metcon
C2 Baseline Test (Time)
For Time:
400m Run
40 Air Squats
30 Situps
20 Push Ups
10 Pull-ups
400m Run
All members must test. We will re-test as a box in 45 days.