Gym – CrossFit

You are my refuge and my shield; I have put my hope in your word.
—Psalm 119:114

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Warm-up

3 Rounds or 12 minutes

Run 200m

1 box jump

3 inchworms

5 kb swings

7 air squats

5 squat cleans (empty bar)

Metcon (Time)

6 RFT

600 meter Run

6 Squat Cleans#165/105

6 Box Jumps 30″/24

6 OH KB Swings #70/53

6 Burpees Over the Bar