CFGoodLife – CrossFit
Warm-up (No Measure)
3 rounds
30 secs on
10 secs transition
Burpees
Kang squats
Cossack squats with KB if able
Overhead KB walk
Plank shoulder taps
then…
Kipping control on coaches command
Metcon (Time)
2 rounds for time in teams of 2
run 900 meters
45 wall balls 20/14
35 push ups
25 deadlifts 135/95
15 knees to elbows (scale is hanging knee raises)
40 minute time cap