Main – CrossFit
Warm-up
(No Measure)
200m Jog
+
10 Single Leg DL’s
10 Dive Bombers
10 Bird Dogs
10 Fire Hydrants
x 2
Weightlifting
Back Squat (1 x 20 (add 5-10#))
Bench Press (3 x 4 @ 75%)
Metcon
Metcon (AMRAP – Rounds and Reps)
10:00 AMRAP
100m Farmers Walk (1.5/1)
20 Lunges
40 DU (120 Singles)
RX+
FW = (2/1.5)
Mobility
2:00 Assisted Walk Squats