SMASH, GRAB, & PULL

1. Warm Up

• Foam Roll
• Burgener Warm Up
• Skill Transfer Drills
• CrossFit Warm Up (2x15 or 3x10)

2. Work Capacity - 2min:30sec x 2

• Sled Pull (135#)
• Sledgehammer Tire
• Sled Drag (Low - 90#)
• Hammer Tire
• Farmer's Walk (Bag & Fat Grip DB)
• Tire Flips (Flip>Jump In>Jump Out)