Main – CrossFit
Warm-up
I AM CrossFit II (No Measure)
100M Run
10 Pull-ups
10 Squats
200M Run
10 Push-ups
10 Lunges (with Stretch)
400M Run
10 KBS
10 Wall Balls
Weightlifting
Bear Complex (4 sets of 3 iterations (touch n go) – Increase)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Metcon
Sprint Blitz (5 Rounds for time)
5 Rounds
12 Push-ups
10 Shoulder to Overhead (95#/65#)
8 Sumo DL High Pull (95#/65#)
6 Knees to Elbows
4 Burpees
Rest 2 minutes
Each Round will be entered, keep a tally.
