Main – CrossFit
Warm Up, Strength, Metcon.
400m Run (No Measure)
run 400m at a comfortable pace!
Warm Up 101 (No Measure)
2 sets, 1 length of the turf of the following:
Alternating Toe Touches
Bench Press (15 Minutes to Establish 1 RM Bench Press)
5/7/14 Metcon (4 Rounds for reps)
4 RFT of the following: 45 sec Max Effort Barbell Body Rows, 15 sec Rest, 45 sec Max Effort Burpee Box Jumps (m 24, w 20), 15 sec Rest, 45 sec Max Effort Split Lunge Jumps.