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
2 Cleans+1 Jerk (5×2+1)
Metcon (AMRAP – Rounds and Reps)
12minute AMRAP
10 Thrusters (95/65)
10 Burpees
10 Slam Balls (25/20)
Rx+
12minute AMRAP
10 Thrusters (115/75)
10 Burpees
10 Slam Balls (30/25)
Mobility
Barbell Quad Smash/Banded Overhead
