Main – CrossFit
Warm-up (No Measure)
AMRAC in 8 minutes with
Mobility + 5-10:
1-arm DB Suitcase Deadlifts
Bear Crawl 100ft
1-arm Farmer’s Carry (10 minutes to a moderate effort for 30m/arm)
Metcon (AMRAP – Rounds and Reps)
AMRAP @ 85% in 15 minutes
1-arm FC x 30m/arm ( ~60% of today’s best)
8 Goblet Squat – moderate (NTE 53/35lbs)
10 Ring-row – moderate
16 AirDyne cals
Accumulate 3 minutes FLR on rings.
Note time of best set for score & notes on remaining sets.
Focus on Mid-back stabilization/shoulder protraction.