Main – CrossFit
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
