Main – CrossFit
Warm-up
Warm Up (No Measure)
400m Jog
+
5 Min @ Medium Pace
5 Rocking Sumo Squat Stretch
5 Spider Mans
5 Super Mans
5 Primal Pass Throughs
Weightlifting
Deadlift (5 x 3 @ 85%)
Metcon
Metcon (Time)
4 Round:
8 Dead Lifts (95/65)
6 Hand Power Cleans (95/65)
4 Push Press (95/65)
200m Run
RX+
(135/95)
Mobility
:90 Lax Ball Smash w/ KB in Hamstring
+
Prone Wall Squat Drills :60