Main – CrossFit

Metcon

Metcon (Time)

Sprints
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

ADV RX after the WOD

Only if there is time to complete or come to a later class time.

Metcon (Time)

3 RFT
25m KB Front Rack Walking Lunge, 24kg/16kg
1 Legless Rope Climb
25 GHDSU
1 legless Rope Climb