1. Warm up
2. WOD
08:00 - Endurance
10RFT
100m Sprint
10 Ring Dips
200m Row
10 Burpee
Rest 30 seconds
09:00 CrossFit
Beast Complex
6 rounds, 6 moves, 6 reps
Each of the 6 rounds will consist of
6 Bent over row
6 Deadlift
6 Hang Power Clean
6 Front Squat
6 Strict Press
6 Thrusters
The bar MUST NOT touch the floor during each round. All movements should be slow and controlled and NOT explosive
Athletes can choose their own weight (limiting factor is likely to be the strict press)
60 to 90 secs rest in between each set
Then (Rest as needed)
AMRAP5
5 goblet squat (32/20)
10m Bear crawl
15 DU
3. Recovery
couch stretch