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 (85-90%)
Strict Pull Up (3x 5-10)
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
8 wall balls (20/14)
8 slamballs (25/20)
8 burpees
R+
10 min AMRAP
8 wall balls to the 12 foot (20/14)
8 slamballs (30/25)
8 target burpees