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CrossFit

Warm-Up / Skills

Row 500 meters
50 Jumping Jacks

HAVE FUN!!!

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Strength

Exercise: Front Squat/lbs
Reps: 4×5
Comment: 65% on 90 seconds

Metcon

400m Buddy Carry
4 Trips Under the Covered Shelter (If raining)
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Partner Up with someone of like size and weight
(If you don’t feel comfortable doing this, then RX is 155/95)
It’s not a run…just get it done…each person gets one turn, if you want you can break it up into 2x200m and switch every 200m

Result Type: Time
Male Rx: 155 lbs
Female Rx: 95 lbs

Metcon

200m OH Lunges (45/25)
2 Trips Under the Covered Shelter (If raining)
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Lock the plate out overhead and try not to drop it…control the weight, do not stop pushing up. Knee kiss the ground. MUST BE OVERHEAD, NOT ON YOUR BACK, NOT ON YOUR HEAD…

Result Type: Time
Male Rx: 45 lbs
Female Rx: 25 lbs

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