![](https://www.crossfiteclipse.com/wp-content/uploads/2019/03/49250798_10156656457039961_4712784892830679040_o-1024x683.jpg)
FRIDAY NIGHT LIGHTS @ 5PM MAIN EVENT: GRACE vs. COLBY
PRE-OPEN WORKOUT
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Med Ball Front Squat + 4 MB Ground to Overhead
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 MB Sit-ups + 4 MB Seated Press
MIN 2 — Row or Bike, Moderate Effort
COOL DOWN
8:00 of Yoga Flow
Suggested Flow: 1:00 Pigeon Ea/Side 1:00 Dragon Ea/Side 1:00 Cross Arm Saddle Ea/Arm 2:00 Rebound