Squats – Optional Strength Training
4 rounds for time
- 400m run
- 15 box jumps/step-ups
- 2 Wall Walks
10 Min Bonus Core AMRAP
- 50 sit-ups
- 40 twists
- 30 flooders
- 20 Wipers
- 10 v-ups
18-min AMRAP
- 10 x Goblet Squats (53/35 KB)
- 10 x 1 arm alt American KB Swings
- 10 x Box Jumps/Step Overs
10min AMRAP Bonus Core Work
- 50 Sit-ups
- 40 Twists
- 30 Flodder kicks
- 20 Wipers
- 10 V-ups
16 min AMRAP
- 5 deadlifts (225/155)
- 9 Box Jumps / Box Step-ups (24/20)
- 14 Cal Row
10 min AB AMRAP (Bonus)
- 50 x Sit-ups
- 40 x Russian Twist
- 30 x Bicycle Kicks
- 20 x v-ups
- 10 x Leg ups
12 min warm-up
- 3 – 10 presses – push press ( bar to workload)
- 3 – 10 toe touches to workload swings
- Calf Stretches, jumps, to box jumps or step-ups
20min AMRAP
- 10 Push Press (115/75)
- 10 Kettlebell Swings (53/35)
- 10 box jumps/step-ups (24/20)
10 min Cool Down
- 5 x training bar presses
- 10 toe touches
- 1 mInute of walking
METCON
30 min AMRAP
- 5 deadlift (225/155)
- 13 push-ups
- 9 box jumps (24/20)
Metcon
AMRAP 15 Min. (CrossFit® Open Workout 22.1)
- 3 Wall Walks
- 12 Alt 1 arm DB Snatches (50/35)
- 15 Box Jump Overs (24″/20″)