Main – CrossFit
Warm-up
(No Measure)
400m Jog
10 Super Mans
10 Push Ups
10 Air Squats
200m Jog
10 Aqua Mans
10 Fire Hydrants
10 Dive Bombers
Weightlifting
Farmer’s Carry (200m (1.5/1) x 3)
:90 Btw Rounds
Renegade Row (3 x 6-8 (1.5/1) )
:90 Btw Rounds
Weightlifting
Bear Complex (2 x 3 (115/65))
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Metcon (Calories)
8 Rounds:
:20 Work/1:40 rest
Max Cals on Rower
Dampers @ ‘9’
Mobility
Assisted Wall Squats :90 Hold
x 2