Main – CrossFit
Warm-up
Warm-up (No Measure)
400m Jog
+
5:00 @ Moderate Pace
5 Squat w/ :03 Pause
5 Super Mans
5 Primal Pass Throughs
5 Scorpions (per side)
Gymnastics
Metcon (No Measure)
:30 Left Plank
:30 Right Plank
:30 Plank
:30 Hollow Rocks
:30 Rest
x 4
Wall Walks (3 x 3)
:90 Btw sets
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
Mobility
2:00 Corpse Stretch