The CrossFit Combine – CrossFit
“People are messy, unpredictable things.” – Mary Roach
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
100m Run
10 OHS
100m Run
10 Deadlifts
Running WOD
Warm-up
3 Rounds
10m Jog
20m Shuffle Steps
10m high Knees
10m Butt Kickers
2 Min Spidermans
Then
2x200m Run
2x400m Run
2x800m RUn
2x400m RUn
2x200m RUn
* Rest 1 to 2 Min Between efforts
Cooldown
Walk 5 Min
20 Squats
Stretch for 5 Min