CFGoodLife – CrossFit
Warm-up (No Measure)
High Knees
Butt Kickers
Toy Soldiers
Inchworm with push up
Bear crawl forward, back, each side
Crab walk
With a barbell
10 deadlifts
10 shoulder to overhead
10 front squats
10 thrusters
Increase weight to the weight you plan to use in the metcon
Metcon (Time)
In teams of 3
400 meter run buy in (together)
100 burpees
80 shoulder to overhead 95/65
80 burpees
60 front squats
60 burpees
40 power cleans
40 burpees
20 thrusters
20 burpees
*during the entirely of the workout 2 partners hold a barbell at the top of the deadlift position, if the barbell is dropped during each movement 400 meter penalty run per team
115/85 RX+