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“CrossFit”

WU-(10:00)
400m Run
+
High knee WALK
Butt kickers
Spider-Man lunges
lunges
High knees
Broad jumps
Bear crawl
+
30 seconds stretch of:
Hamstring stretch of choice
Side lunges
Butt stretch of choice
CALF stretch

A. Deadlift – 8, 3, 6, 3, 5, 3, on 2:00
B. @ 80-90% (Aer)
1200m Run ( or 1600m Row) , on 1:30 Rest
+
2 x 600m ( or 800m Row) Run, on 1:30 Rest
+
3 x 400m ( or 500m Row) Run, on 1:30 Rest

Earlier Event: December 4
“CrossFit”
Later Event: December 6
“CrossFit”