8/30/16

Warm-up

3 rounds
8 v ups
8 push-ups
30 lateral line hops

Metcon (AMRAP - Reps)

TABATA PUSH UP -
8 rounds of 20 sec on 10 seconds off.  The only number you need to remember is the lowest rep count you get in any given round.

Metcon (Time)

4 rounds
400 meter run
15 box jumps 24/20"
15 push press 95/65
*60 sec overhead iso hold after each round

Competition

Metcon (No Measure)

4 rounds not for time
200 foot farmer carry
4 ring muscleups

Metcon (Time)

4 rounds
400 meter run
15 box jumps 24/20
15 hspu

Published on by crossfit reflexion.