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 Snatch (2-2-2-2-2)
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
5 Overhead Squat (95/65)
10 Bar-Facing Burpee
20 Double Unders
Rx+
10 minute AMRAP
5 Overhead Squat (115/75)
10 Bar-Facing Burpees
40 Double Unders
Mobility
Banded Overhead/ Kettlebell or Barbell Ankle Mobility