Can't Stop Won't Stop

CrossFit Kent Island – CrossFit

Warm-up (No Measure)

2 rounds not for time of:

Run 200M

10 Lateral Lunges (5 per side)

9 Overhead Squats, PVC pipe

8 Ring Rows

7 Inch Worms

6 Burpees
Pre-WOD mobility:

Super front rack (2 min each side)

Oly wall squat (banded)(3 min)

Hang Clean (3-3-3 (Hang Squat Clean))

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6 minutes:

6 Hang Squat Cleans, 115/75 lbs

6 Bar-facing Burpees

Metcon (No Measure)

6 max effort hill sprints (head to the beach!)

Post-WOD Recovery

Suprapatellar smash/floss (2 min each side)

MBOD (2 min each side)

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