Main – CrossFit
CrossFit PPG – Squat (No Measure)
Run 400 Meters
15 Good mornings
15 PVC pass overs
15 Butt kickers
15 High knees
15 Squats
3 Rounds:
5 Jumping squats
5 Sit-ups
5 Push-ups
4: Front Squat (Four sets of: Front Squat x 4-6 reps @ 21X1)
Four sets of:
Front Squat x 4-6 reps @ 21X1
(yep, that means you need to pause in the bottom position)
Rest 20 seconds
Tall Box Jump x 4-6 reps
Rest 3 minutes
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 8 minutes of:
20 Alternating Reverse Lunges
40 Double-Unders
Metcon (AMRAP – Reps)
Extra Credit Challenge. One minute plank, from your elbows. Max rep sit-ups one minute. Challenge has to be completed after the skill and the main WOD. Workout is on a two minute running clock, there is no time between the plank and the sit-ups. Winner gets to choose Friday’s workout.