Main – CrossFit
Metcon (Time)
sprint wod
3RFT:
10 burpees 25lb plate
12 kb swings 53/44
coaches please have the rig side of the gym for kb swings and the wall side for burpees. Athletes must walk back and forth alternating movements. Kb swing standard at full lockout position on top will be emphasized.
Metcon (AMRAP – Reps)
4 RND’s of 30 seconds work 30 seconds rest.
situps
cal on rower
thrusters 75/55
kb swings 53/44
burpees