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 (2-2-2-2-2)
Strict Pull Up (5×5)
Metcon (Time)
2 Rounds for Total Working Time
5 Power Clean & Jerks (135/95)
10 Toes-To-Bar
800m Run
-Rest 2 minutes in between Rounds-
Rx+
2 Rounds for Total Working TIme
5 Power Clean & Jerks (185/125)
10 Toes-To-Bar
800m Run
-Rest 2 minutes in between Rounds-
Mobility
Plantar Smash/Banded Overhead