Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
20m Frankensteins
20m Spider Man Walks
20m Duck Walks
20m Reverse Lunges
Weightlifting
Farmer’s Carry (400m (2/1.5))
Weightlifting
Power Clean (5 x 3 @ 80%)
:60 rest btw sets
Metcon
Metcon (Time)
5 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
100m Sprint
:90 rest
x 6
RX+
(155/115)
Cool Down
2:00
Squat Wall Therapy