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Workout of the Day 20th Mar

Warm-up

Easy, consistent running pace
200m - 400m - 800m - 400m - 200m

Rest 60sec between efforts. Keep your times for 200m & 400m consistent.

Metcon

Metcon (3 Rounds for reps)

The End (modified) from the 2011 CrossFit Games

AMRAP in 3 minutes
200m Run
30 Wall Ball Shots (9/6)
20 Toes-to-Bars
30 Box Jumps (24/20")
20 Sumo Deadlift High-Pulls (45/35kg)
30 Burpees
20 Chest 2 Bar Pull ups
30 Shoulder-to-Overheads (45/35kg)

Rest 1 minute

Repeat as a 6min AMRAP

Rest 1min

Repeat For Time

Total time cap: 20min

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, 20, March 2018

Male Athletes

Kevin
Tuano

5:30 PM CrossFit

354 Total Reps