12/16/17

Warm-up

3 rounds
5 barbell front squat
5 burpee
3 pistols to a box each leg

Front Squat (3x3 @ 55% with 5 second pause at the bottom )

2 min rest

Metcon (Time)

4 rounds each for time
20 alternating pistols
10 plate burpees (3" plate)

failure on one side means athlete cannot continue to other leg until a successful rep is performed on that leg.

ITASA

Rowing
20 seconds on
10 seconds rest
to 3000/2750 meters

10 seconds off must be complete rest

Published on by crossfit reflexion.