The 300

CrossFit

Warm-Up / Skills

3 Rounds: 15 on 2 off
Bar Clean & Jerk
Bar Good Morning
Bar Front Squat
2 Rounds: 15 on 2 off
Yoga Push ups
K-Star Lunge Hold

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Strength

Exercise: Back Squat/lbs
Reps: 5×5 (75%) on 90 Seconds

“300”

2 Rounds
50 Double Unders
40 KB Swings (53/35)
30 Pull Ups
20 Push Ups
10 Thrusters

Result Type: Time
Male Rx: 115 lbs
Female Rx: 83 lbs

“Mobility Hip”

40 on 5 off (1-3 rounds)
Couch stretch rt / lf
Banded Hamstring rt / lf
Pigeon rt / lf
Kstar Lunge rt / lf

Result Type: AMRAP
Male Rx: 0 lbs
Female Rx: 0 lbs

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