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
Hang Snatch (2-2-2-2-2)
Metcon (Time)
3 Rounds for Time
4 Power Cleans (135/95)
8 Clapping Push Ups
24 Jumping Split Squats
Rx+
3 Rounds for Time
4 Power Cleans (185/125)
12 Clapping Push Ups
24 Jumping Split Squats
Mobility
Barbell Quad Smash/Banded Overhead