Gym – CrossFit

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Warm-up (No Measure)

Warm-up: 15 min cap

Athlete’s choice

Metcon (Time)

For time: 40 min cap

300m run

15 Box jumps (24/20)

20 Push-ups

30 KB swings (53/35)

400m run

15 Burpees

20 Dbl DB S2OH (40/25)

30 Alt. DB snatch (40/25)

800m run

15 Burpees

20 Dbl DB S2OH

30 Alt. DB snatch

400m run

15 Box jumps (24/20)

20 Push-ups

30 KB swings

300m run

Rx+:

-DB:(50/35)

Fire breather:

-DB:(50/35)

– Burpees become Burpee box jumps