Tuesday

Norwalk, Battleground – Level 1

Please do not forget to submit your workout results to CrossFit HQ for the open. They extended the deadline.

Weightlifting

Back Squat (10 1 and 1/2s)

Squat Down – Come half way up/squat back down and then stand up with the bar

Rear Elevated Split Squat (3×6 – start light again)

Metcon

Metcon (5 Rounds for reps)

Every 3 min for 15 min

Do 15-25 Wall Balls followed by 5-20 HSPU

Scaled: 10-20 Push ups

Endurance

Metcon (Distance)

Run :30 Rest :30 for 15-30 MIn

Adv WOD

Metcon (Time)

Do 30 MU – Starting at 0 and every 2 min row 200m

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