Main – CrossFit
1: Run/GHD (No Measure)
400 meter run
Knee hugs
Butt kick holds
2 Rounds
10 GHD Sit-ups
10 Jumping jacks
10 Push-ups
2: Shoulder Press
5,4,3,2,1
5 @ 75% 1RM
4 @ 80%
3 @ 85%
2 @ 90%
1 @ 100%
1 @ 100+
3: 400m Run (Time)
Max Effort 400m Run
4: Metcon (AMRAP – Rounds and Reps)
Complete as many rounds and reps as possible in 10 minutes of: 5 Man-Makers 10 Pull-Ups 15 Box Jumps (24″/20″)