Main – CrossFit

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10 mins

(No Measure)

500m Row

3 Rounds

10 Light Wallballs

Down & Back Duck Walk

Down & Back Bear Walk

Movement Prep

8 mins

(No Measure)

Front Rack

Couch Stretch


20 mins

10 mins to find a heavy single

8 minute EMOM – 3 thrusters at 55% of todays 1RM

*Performance to take from the ground

Thruster (10 mins to work up to heavy single)

Thruster (8×3)


Metcon (4 Rounds for time)

4 sets

10 Power Cleans (Rx+ 135/95)(115/75)

50 DU

Rest 1:00

*Each round for time


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