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
Handstand Push-ups (12 minute Volume)
Metcon (AMRAP – Rounds and Reps)
4 Rounds for time of
5 Power Snatch (95/65)
20 Calorie Row
40 Double Unders
Rx+
4 Rounds for time of
5 Power Snatch (115/75)
20 Calorie Row
40 Double Unders
Mobility
Barbell Calf Smash/Lateral Opener