CrossFit Winter Park – CrossFit

Warm-up

(No Measure)

200m run then 3rds of:

With a barbell,

8 bent over row

8 behind the neck strict press

8 good morning

EMOM x 12min

Metcon (Weight)

Even: Deadlift x 4 reps (you can increase each set or stay at the same weight)

Odd: Strict HSPU x 8-10 reps (scale to as difficult a mod as possible)

Metcon

Metcon (Time)

3rds for time

30 KBS (53/35)

25 Sit-up

20 Box jump (24/20)

400m run