Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
2: Metcon (No Measure)
Skill Work:
2a. 3x 2 Monkey Bar passes
2b. 3x 2 rope climbs
2c. 3x 2 Traverse Wall
When you see 2a, 2b and 2c, that means to super set them. You must be finished with these things by the 15-20 minute mark. If not, you must move on to conditioning. Please get your sandbags for the WOD ready during this time, too.
Conditioning
3: Metcon (AMRAP – Rounds and Reps)
40 min AMRAP:
400 meter run
200 meter sanbag carry 40/20#
20 walking lunges
10 pushups
wear a weight vest, if you like. Note the weight used in comments and click RX+
Score:
Run = 1 point, must finish
Sandbag carry = 2 points, 1 point to stop sign, 1 point back to garage door.
Each round is worth 33 points.
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