Main – CrossFit
Back Squat (2×5 (LBBS compare to 9/25) 2×3 (LBBS))
12 min cap
Metcon
Run Donkey Kong (Time)
15 min time cap
21-15-9
Burpees
KB Swings (53lb/35lb)
Box Jumps (24in/20in)
*Run 100m between each exercise*
12 min cap
15 min time cap
21-15-9
Burpees
KB Swings (53lb/35lb)
Box Jumps (24in/20in)
*Run 100m between each exercise*