Main – CrossFit
Warm-up
Row 200M
Coaches choice of 3 movements
Row 500M
Coaches choice of 4 movements
Row 1000M Easy
Weightlifting
Competitors – you will do clean pulls. 4 X 5, relatively slow, but good full extension and use hips and shrug.
Deadlift (130% of 20RM for max reps (close to 1RM))
Metcon
High Volume – no sore (Time)
50 Jump Ropes
40 Push-ups
30 Wall Balls
20 Burpees
Rest 3 minutes
50 Jumping Pull-ups
40 Double Unders
30 Sit-ups
20 Box Jumps
Rest 4 minutes
50 Mountain Climbers
40 Push Press 45#/35#
30 SDLHP 45#/35#
20 Toes to Bar
Cumulative Time
