Main – CrossFit
Metcon (Time)
Sprint WOD
3 RFT
3 wall walks
10 kb swings
10 goblet squats
53/35
7 minute time cap
Metcon (AMRAP – Reps)
AMRAP
400 meter run, then max effort PUSH PRESS until clock hits 4 minute mark
75/55 RX
rest 2 minutes
at 6 minute mark run 400 meter run then max effort DEAD LIFT until 10 minute mark
95/75
rest 2 minutes
at 12 minute mark run 400 meter run then max effort LATERAL BAR OVER BURPEES until clock hits 16 minutes.
score is total reps