CrossFit
Warm-up
Warm-up (No Measure)
20m frog jump
20m duck walk
20m bear walk
2 rounds
10 RDLs
10 front squats
10 push press
Metcon
Metcon (Time)
For time:
500m row
9 sumo deadlift high pull
9 burpee over bar
9 thrusters
500m row
12 sumo deadlift high pull
12 burpee over bar
12 thrusters
500m row
15 sumo deadlift high pull
15 burpee over bar
15 thrusters
500m row
18 sumo deadlift high pull
18 burpee over bar
18 thrusters
500m row
21 sumo deadlift high pull
21 burpee over bar
21 thrusters
RX = 30/20kg
Metcon (Time)
For time:
500m row
9 sumo deadlift high pull
9 burpee over bar
9 thrusters
500m row
12 sumo deadlift high pull
12 burpee over bar
12 thrusters
500m row
15 sumo deadlift high pull
15 burpee over bar
15 thrusters
500m row
18 sumo deadlift high pull
18 burpee over bar
18 thrusters
500m row
21 sumo deadlift high pull
21 burpee over bar
21 thrusters
RX = 30/20kg