06/29/20

CrossFit Purpose – CrossFit

3 Set: Metcon (3 Rounds for time)

Metcon Will Be First Today

20/15 CalorieAssault Bike

30 Plate Sit Ups 25/15

20/15 Calorie Assault Bike

30 Deadlifts 225/155

15 T2B

Rest 5:00 Minutes Between Sets

Log Your Clock Time At The End Of Each Set

VERY IMPORTANT TO NOT CHEAT REST TIME

Core work & Strength

If Time Permits

5 X 5 Bench Press 73% – 78%

5 X 5 Front Squat 73% – 78%

If you have no established a 1 rep max in either lift you can today

Aerobic Capacity

Extra Work

200 Meters Fast

200 Meter Recovery Jog

300 Meters Faster

200 Meter Walk

300 Meters Fastest