9/7/17

Warm-up

20 calorie row or airdyne then
3 rounds
10 mountain climbers
50 single unders

Front Squat (65%x2, 72.5%x2, 77.5%x4x5 ; 2 min rests )

Metcon (Time)

×
4 rounds for time
60 second iso hang on the pull up bar
*every break = 7 burpees to be done immediately
then
5 overhead squats 115/75
7 front squats
10 back squats
200 meter run

*20 min time cap

Published on by crossfit reflexion.