Main – WOD
CFG warm up (No Measure)
400m run or 500m row
10 figure 8 shoulder swings
5 inch worms
2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups
20 double unders
Back Squat (3×5@80-85%)
Strict Pull Up (3×5-10)
Metcon (AMRAP – Rounds and Reps)
8min AMRAP
7 Hang Power Cleans (115/75)
7 Bar-Facing Burpees
Rx+
8min AMRAP
7 Hang Power Cleans (155/105)
7 Bar-Facing Burpees
Mobility
IT Band Smash/Overhead Tissue Smash
