10/14/16

Training Pit CrossFit Ft Lauderdale, Training Pit CrossFit East Boca, Training Pit CrossFit (Hollywood, FL) – CrossFit

200M warmup + 400m relay (No Measure)

400m run relay (x3 per athlete)
Newer athletes may do 400m intervals instead

Metcon (Time)

2 rounds

10 KB Russian Swings (70/53)

8/6 cal bike

Rest 2 minute. Repeat x4, total of 8 rounds.

Record total time with rest. 20 min cap scale weight as needed.