Friday

 In WOD

Great State CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

10 MIN AMRAP

10 PVC PASS

10 SIT UPS

10 AIR SQUATS WITH 3 SEC PAUSE

10 SCAP PUSH UPS

10 As,Ts,Ys

Workout

Metcon (No Measure)

2 ROUNDS OF

8 MIN ASSAULT RUN- 1:30 ON, :30 SEC REST/WALK x 4

8 MIN AMRAP OF TURKISH GET UP- 3R+3L, REST 1 MIN.

8 MIN CORE AMRAP- LANDMINE ROTATION 3R+3L, PLANK 1 MIN/

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