Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
4 Min @ Moderate Pace
5 Air Squats w/ :03 Pause
5 Fire Hydrants
5 Bird Dogs
5 Cobras
Weightlifting
Back Squat (1 x 20 @ 50%)
Metcon
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
***25:00 Time Cap***
Mobility
Forearm Lax Ball Smash
+
Calf Lax Ball Smash