Main – CrossFit
Warm-up
1: CrossOver Symmetry Iron Scap (No Measure)
Strength/Skill
2: Metcon (No Measure)
Outlaw Connectivity:
http://theoutlawway.com/2014/06/17/140618-4/
This should be done by the first 20 minutes of class.
Conditioning
Metcon (Time)
1600 meter run
30 Burpees
1200 meter run
30 Burpees
800 meter run
30 Burpees
400 meter run
30 Burpees
40 minute cap. If you don’t finish, put 40 minutes as your time, and then total # of burpees completed.
Meaning, if your time runs out in a run, you simply count all the burpees you did to that point.
If you’re feeling extra tough, wear a weight vest.
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