Main – CrossFit
Metcon (Time)
Sprint WOD
2 RFT
15 Burpees
200 m Run
step onto 25lb plate with both feet each burpee to ensure you stand all the way up
Metcon (AMRAP – Rounds and Reps)
12 minute amrap
5 power cleans 185/115
10 box jumps 24/20
15 pullups