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
Dynamic Effort Back Squat (10×2@60%, every :30 for 5min)
Metcon (AMRAP – Rounds and Reps)
10min AMRAP
5 Power Cleans (135/95)
5 Push Jerks (135/95)
15 Sit Ups
Rx+
10min AMRAP
5 Power Cleans (185/125)
5 Push Jerks (185/125)
15 GHD Sit Ups
Mobility
Shoulder Smash/Hip External Rotation