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South Florida CrossFit – CrossFit
1: Metcon (Time)
2 rounds for time:
800 meter run
200 meter suit case carry RT (KB 1.5/2p)
200 meter suit case carry LT (KB 1.5/2p)
*Every time you put the KB down do 15 push-ups.
South Florida CrossFit – CF Endurance
1: Metcon (3 Rounds for time)
3 x 1k runs w/2 min rest
South Florida CrossFit – Fitness
1: Back Squat
25 reps w/ a moderate weight
2: Metcon (AMRAP – Rounds and Reps)
10 min AMRAP:
5 hang power cleans w/moderate weight
5 front squats w/same weight