Main – CrossFit
Warm-up
Warm Up 1 (No Measure)
200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs
Weightlifting
Renegade Row (3 x 6-8 (1.5/1) )
:90 Btw Rounds
Strict Toes-To-Bar (3 x 8-10)
Scaled K2E
:90 Btw Rounds
Weightlifting
Deadlift (1 x 8-10 @ 75% )
Deadlift (2 x 6-8 @ 80%)
Metcon
Metcon (AMRAP – Reps)
1:00 Work/ 4:00 Rest
3 Rounds:
10 DL (135/95)
Max Step Up/Step Downs (24/20)
RX+
DL = (185/145)
Max Burpee Box Jumps (24/20)
***Score is total box jumps***
Mobility
Frog Stretch :30 Hold/:45 Hold/:60 Hold