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
Clean and Jerk (1-1-1-1-1-1-1)
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
5 Thrusters (95/65)
10 Bar-Facing Burpees
Rx+
8 minute AMRAP
5 Thrusters (135/95)
10 Bar-Facing Burpees
Mobility
Barbell Quad Smash/Plantar Smash