The CrossFit Combine – CrossFit
“Far and away the best prize that life has to offer is the chance to work hard at work worth doing.” – Theodore Roosevelt
Metcon
Metcon (AMRAP – Reps)
2 Rounds
2 Min Row
Rest 30 Sec
2 Min Med Ball Cleans
Rest 30 Sec
2 Min Up Downs ( Holding a tight plank for 1 sec before the return and jumping up with arms at a full lock out)
Rest 30 Sec
2 Min Box Jumps 24/20
Rest 30 Sec
Bulletproof Body
Metcon (No Measure)
BP
2 Min Tempo One Arm DB Press ( 2 Count Up 5 Count Down )
30 Sec Front Scale
2 Min Tempo Med Ball Squats ( 5 Count Down 2 Count Up )
30 Sec Front Scale
2 Min Shoulder Taps
30 Sec Back Scale
2 Min Foot Switches ( 20 Reps W/ alternating Variations )
30 Sec Back Scale
Home WOD
10 Min
30 Mountain Climbers
10 Shoulder Taps
10 Tempo squats (2 Count Down 2 Count Up)