Main – CrossFit
Workout – Weightlifting
Back Squat (5×3)
Workout – Circuit
Metcon (No Measure)
Complete 4 rounds of the following exercises working for 45 seconds with 15 seconds rest in between each
Tire Flip Hop Throughs*
KB SDLHP
Sit-ups
Tire Hits
KB weight should be moderately heavy allowing for athlete to move at a consistent pace the entire :45.
Tire flip hop through begins with athlete deadlifting the tire and pushing it over, athlete with then jump into tire and then jump out of tire ending the rep.