Main – CrossFit
Warm-up
Warm-up (No Measure)
200m Jog
+
Dynamic Warm Up
Weightlifting
Renegade Row (3 x 6-8 (1.5/1) )
:90 Btw Rounds
Single Arm KBS (3 x 8-10 per arm (1.5/1))
:90 Btw Rounds
Weightlifting
Deadlift (1 8-10 @ 80%)
Deadlift (1 x 6-8 @ 85%)
Metcon
Metcon (AMRAP – Reps)
3:00 Work
200m Run
15 Step Ups (24/20)
AMRAP Jumping Lunges
Rest 3:00
x 3
RX+
Weighted OH Lunges (45/25)
Mobility
Lateral Opener
+
Sink Mobilization