CFGoodLife – CrossFit
Warm-up (No Measure)
3 Rounds, not for time of:
30 Jumping Jacks
14 alternating forward lunge steps with empty barbell overhead (or pvc pipe)
10 Bent Over Rows, empty barbell
10 Air Squats
10 Push-ups
5 Chest-to-bar pull-ups
Metcon (Time)
For time:
200/150 Assault Bike Calories
100 Wall Balls, 20/14 lbs
50 Power Snatches, 75/55 lbs
25 Burpee Box Jump Overs, 30/24 in
Scaling options are-
partner style
250 cal row
100 wall balls 20/14
50 power snatches 75/55
25 burpee box jump overs 30/24
Speak to a coach about further scaling.
40 min time cap