8 pushups
8 box step ups
200 meter run

Metcon (Time)

5 rounds each for time

25 wall balls 20/14
20 box step ups 20"
15 pushups on med ball
10 pull ups (holding med ball in feet or knees)
200 meter run

*all movements must be done while holding medicine ball Run can be done without medball to ensure decent running form


Metcon (Time)

5 rounds

15 power snatch 155/110
14 alternating pistols
7 handstand push ups

Published on by crossfit reflexion.