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 – Reps)
3 Rounds for Reps of
2:00 Hang Clusters (95/65) (Drop every rep)
1:00 Lateral Burpee Over the Barbell
1:00 Rest
Rx+
3 Rounds for Reps of
2:00 Hang Clusters (135/95) (Drop every rep)
1:00 Lateral Burpee Over the Barbell
1:00 Rest
Mobility
IT Band Smash/Shoulder Smash
