Courageous - Committed - Community

Saturday 22nd June

by

COFFS COAST CROSSFIT – CrossFit

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Warm-up

Warm-up (No Measure)

1. Brief workout & set up stations: 5 mins

2. Burpee box step-overs: 3 min AMRAP

3. Box jumps: 3 min AMRAP

4. Air squats: 3min AMRAP

WOD

Metcon (Time)

Teams of 3, with 30 minute cap:

FITNESS

800m run (together)

50x Burpee box step-overs

400m run

75x Box Jumps

200m run

75x Air squats

400m run

50x Burpee box step-overs

800m run

PERFORMANCE

800m run (together)

50x DB Burpee box step-overs

400m run

75x DB Power Cleans

200m run

75x DB Front Squats

400m run

50x DB Burpee box step-overs

800m run

Filed Under: WOD

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