CrossFit

Warm up

2 Rounds
50 foot bear crawl
50 foot walking lunge
20 hollow rocks
15 kip swings

WOD

3 RFT
15 Man Makers 50/35#
30 Toes to Bar

Midline Conditioning

3 Sets
20 Sec DB star plank/side

Cool Down

Recovery Stretching Series

Back East Barbell (5:30pm only)

A.) Clean Complex
5 Sets of
1 Power Clean + 2 Front squat

B.) Every 2 minutes for 10 minutes
3 Split Jerk (take bar from the floor)

C.) 3 sets of
3 reps of 1 Pause Clean Deadlift + 1 Clean High Pull