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 (5-5-5)
Strict Pull Up (3×5-10)
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
6 Hang Kettlebell Power Clean (R) (53/35)
6 Hang Kettlebell Power Clean (L) (53/35)
8 Kettlebell-Facing Burpees
Rx+
9 minute AMRAP
6 Hang Kettlebell Power Clean (R) (70/53)
6 Hang Kettlebell Power Clean (L) (70/53)
8 Kettlebell-Facing Burpees
Mobility
Posterior Chain Floss/Couch Stretch