Main – CrossFit
1: Leg and Knee Hug (No Measure)
200 Meter Run
10 meter knee hugs
10 Push ups
10 meter toy soldier
10 situps
10 meter butt kick holds
10 jumping pull-ups
200 Meter Run
2: Back Squat
3: Metcon (5 Rounds for weight)
Back squat: Every 2 Min for 10 Min
*Set 1 – 5 reps @ 45-55%
*Set 2 – 5 reps @ 55-65%
*Set 3 – 3 reps @ 65-75%
*Set 4 – 2 reps @ 75-85%
*Set 5 – 2 reps @ 80-90%
4: Metcon (Weight)
Every two minutes, for 4 minutes (2 sets):
Back Squat x 10 reps @ 73-78%
5: Metcon (AMRAP – Rounds and Reps)
In teams of four, relay to complete as many rounds and reps as possible in 12 minutes of:
3 Power Cleans (185/135 lbs)
6 Burpee Box Jump-Overs (24″/20″)