“10/2/13”

BOX – CrossFit

View Public Whiteboard

Aerobic Warm up (No Measure)

200m jog

20 air squats

200m jog

10 burpees

“Hey lets Met-con” (Time)

****SCORE IS TOTAL TIME
2 rounds:

200m run
20 air squats
20 russian swings (70/53)

rest 3 mins THEN…

3 rounds:

200m run
10 box jumps (24/20)
10 HSPU (scale as needed)

rest 3 mins THEN…

CHOOSE ONE:

1200m run

OR

1600m row

Cool Down – Recovery

AD or Row for 5 mins- easy pace

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