5-8-2017

CrossFit Sona – CrossFit

Warm-up

Basic Warm-up w/Run (No Measure)

Run 400m

Bear crawl

Frankenstein walk

Worlds Greatest Stretch

3R of

10 KB Swings

10 AB mat sit-ups

10 Air Squats

PVC pass throughs

ATS stretch 2 min

Weightlifting

Back Squat (2 x 5 @ 75% 1RM, Across)

Weightlifting

Back Squat (3 x 3 @ 80% 1RM, Across)

Weightlifting

Back Squat (5 x 1 @ 85% 1RM, Climbing)

Metcon

100 Burpees for time (Time)

AFTER PARTY

* 6 Minute Time Cap

100 BURPEES (TIME)

100 Burpees!

[Scale 1]:

75 Burpees

[Scale 2]:

50 Burpees