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
Front Squat (3 RM in 10 Minutes)
Front Squat (2 X 3 @ 90% of 3RM above)
Metcon
Interval Row (Time)
Row 100M
Rest 1 Minute
Row 200M
Rest 1 Minute
Row 500M
Rest 3 Minutes
Row 1000M
Cool Down
Coaches Choice
