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“CrossFit”

WU-(10:00)
4:00 – 100m Shuttles on 10 sec rest, or Row/AD 20 sec easy + 20 sec extra easy
+
2 sets, 6-8 reps each:
Spider Man Lunges
RKBS + Goblet Squat
Step Down Box Jump
T-Push-ups

Testing- 30 Day Challenge (Retest)
For Best 800m time:
400m Run
90 sec Rest
400m Run
+
10:00 Rest
+
5:00 AMRAP – KBS (55#/35#)
3:00 Rest
5:00 AMRAP – 15 HR Push-ups + 30 Chaingang Walking Lunges
3:00 Rest
5:00 AMRAP – 10 Box Jumps + 20 Ab-Mat Sit-ups

**Notes**
Score total 800m Run, and rep total for the circuit

Earlier Event: December 7
“CrossFit”
Later Event: December 9
“CrossFit”