8/15/16

Warm-up

3 rounds
8 wall balls
8 burpees
200 meter jog

Back Squat (5-10-15-20 reps @ 60% 1rm )

minimum 2 minutes of rest between sets after 2 minutes rest is up to the athlete. Broken sets do not count , break twice and penalty is 30 burpees to be done immediately

Metcon (Time)

3 rounds each for time
30 calorie row
30 wall ball(10 foot line)
60 double unders

2 min rests

Metcon (Time)

3 rounds each for time
30 calorie row
30 wall ball(10 foot line)
60 double unders

2 min rests

Competition

Metcon (Time)

3-6-9-12-15-18-21
unbroken backsquats @ 65% 1rm

rest as needed, broken sets do not count this is for time.

Metcon (Time)

3 rounds each for time
30 calorie row
30 wall ball(10 foot line)
60 double unders

2 min rests

Published on by crossfit reflexion.