(No Measure)
Hip/Shoulder Mobility
Squat Therapy
The Other Total (Total Weight)
Clean
Bench Press
Overhead Squat
Same Design as The CrossFit Total
5-5-3-3-1-1-1
Metcon (Time)
Additional Work
21-15-9
Wallball 30/20
Burpees to a 6′ Target
Overhead Squat (5-5-5-5-5+)
Metcon (Time)
Dubs x50
Bike 30 cal
Dub x50
Thrusters 30
Dub x50
Shoulder Press (5-5-5-3-1+)
Metcon (AMRAP – Reps)
4 Rounds
60 seconds bike
30 seconds power cleans
3 minute rest