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
Snatch+Hang Snatch (5x(1+1))
Metcon (AMRAP – Rounds and Reps)
10minute AMRAP
5 Hang Power Cleans (125/85)
5 Shoulder-To-Overhead (125/85)
25 Double Unders
Rx+
10minute AMRAP
5 Hang Power Cleans (165/115)
5 Shoulder-To-Overhead (165/115)
50 Double Unders
Mobility
Barbell Calf Smash/Rotator Cuff Smash