Crossfit

Every 4 minutes for 20 minutes complete:
Run 300-400m + 10 db front squats (40/30lb)
Then every 4 minutes for 20 minutes complete:
Run 300-400m + 10 pullups
*Aim for 90 seconds rest. Scale pullups to 5-9 reps as needed.

WOD Notes

We are back to aerobic capacity work today to help make those lungs stronger and work for longer! This workout is very similar to two weeks ago, but now we will do the first 5 rounds with db front squats and the second 5 rounds with pull-ups. The goal is to find a consistent pace for all 10 rounds and aim for 90 seconds rest.

Metcon Class

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10
kb box step overs (20/18″ box 53/35lb kbs)
burpees over kb