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
Mid-Hang Clean (2-2-2-2-2)
Hang Clean starting at mid-thigh
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
10 Front Squats (95/65)
10 Hand Release Push Ups
10 Burpees
Rx+
10 minute AMRAP
10 Front Squats (135/95)
10 Hand Release Push Ups
10 Burpees
Mobility
Lateral Opener/Barbell Quad Smash