Main – CrossFit
Warm-up
Fun Run (No Measure)
100 M Med Ball Run
100 M Slam Ball Run
100 M Plate Carry/Run
Mobility
Squat Hold (No Measure)
5 minutes
Weightlifting
Front Squat (5×5)
Metcon
12 min AMRAP (AMRAP – Rounds and Reps)
15 SDHP (1.5/1)
10 Box Jumps ( 24/20)
5 Burpees
Afterbash
Prowler Pushes (Distance)
Push prowler on turf as far as possible in one minute. Don’t throw up on turf.
