Main – CrossFit
1: Back & Hamstring (No Measure)
Run 400 meters
15 toe touches
15 leg swings each leg
15 butt kick holds
2 Rounds
10 Jumping pull-ups
10 hip extensions
10 air squats
2: Deadlift
5 sets of 5
Take 2-3 sets to build to a tough set of five. First set should be approximately 70% of your 1RM. Increase weight as needed to work to your highest set of five.
3: Metcon (AMRAP – Reps)
Complete five sets for max reps/calories of:
Row for Calories x 60 seconds
Man-Makers x 60 seconds 30/20
Barbell Thrusters x 60 seconds 95/65
Rest 60 seconds