1. Warm Up
Foam Roll
Run 1000m
Crossfit Warm Up 3X10 or 2X15
Burgener Warm Up
Skill Transfer Drills
2. METCON
4 Rounds for Time of:
21 KB Swing left arm (53/25)
14 Med Ball Cleans
21 KB Thruster right arm (53/25)
14 Burpee 2 Pullup
alternate arms for swing and thruster each round
Post times and loads to comments
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1 comment:
Time constrained...
2 rounds, 14:27 RX'd
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