Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Front Squat (5×3)

Performance: Perform working sets at 75-90% 1RM

Metcon

1st Metcon – 12 mins to complete

Metcon (No Measure)

3 Rounds

3 Broad Jumps

5 RDLs (50% Max DL)

7 KBS

*Rest 90 Second b/t rounds

Metcon (AMRAP – Reps)

The clock will run for 6 minutes:

Run 800m

Then

1 Burpee

1 Head Cutter (1.5/1)

2 Burpee

2 Head cutters

3…

3….

*Score is total burpees & headcutters

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