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

warmup burpee-broad jump & OH lunges relay (No Measure)


teams lined up in similar count.

One person will burpee broad jump 15 feet, then lunge back OH with a med ball. Next person will start with 15 ft lunges (leave the ball there) then burpee broad jump back. third person burpee broad jump 15 ft then 15 ft OH lunges back…etc

do this until everyone has finished the combo TWICE

DB/KB row (3×10 (per arm))

Single Arm bent over row

Metcon (AMRAP – Rounds and Reps)


12 med ball situps (20/14)

14 Double KB/DB overhead alternating lunges (35s/25s)

16 Sumo DLHP (35/25)