Main – CrossFit
1: Jumping warm up (No Measure)
25 Jumping jacks
High knees
Butt kickers
Karaoke
3 min jump rope practice
2: Metcon (Time)
3 400 Meter Sprints
Rest two minutes between each sprint. Record your total time, including your rest time.
3: Weighted Pull-ups
Take 10 minutes to find your one rep max weighted pull ups. If you are unable to complete a weighted pull-up, complete weighted negative pull-ups with as much weight as possible. Strive for at least a 3 second negative.
4: Metcon (AMRAP – Reps)
Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups