Main – CrossFit
Warm-up
1: Crossover Symmetry (No Measure)
https://www.crossoversymmetry.com/what_is_crossover.php
2: Reverse Hypers (3×12, HAP)
Strength
3: Deadlift (5×1 @ 85%)
Conditioning
4.1: Metcon (Time)
Part 1:
3 Rounds AFAP:
100m sled pull (50m down and back, 200/100#)
10 Double DB Thrusters (45/30#)
Rest 5 min after completion of 3 rounds, then do Part 2.
You will be starting at different times for Part 2. So, you may need to carry your own clock for that one.
4.2: Metcon (Time)
Part 2:
Complete for time:
200m sled pull (200/100#, 100m down and back)
75 DU
100m sled pull (100 m down and bacK)
50 DU
50m sled pull (25m down and back)
25 DU
If you can’t double under, do 2x singles.
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