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
Front Squat (1-1-1-1-1-1-1)
Metcon (Time)
For Time:
1200m Row
12 Pull Ups
12 Step-Down Box Jumps (24/20)
12 Pull Ups
12 Step-Down Box Jumps (24/20)
Rx+
For Time:
1500m Row
5 Muscle Ups
15 Step-Down Box Jumps (24/20)
5 Muscle Ups
15 Step-Down Box Jumps (24/20)
Mobility
Barbell Quad Smash/Banded Overhead with External Rotation
