Warm-up
3 rounds for quality
200m Run
20 Air Squats
20 Alternating Lunges
Strength:
Back Squats
3 sets of 5
Sets should be heavier than 1 July
Metcon:
For time
100 double-unders
25 toes-to-bars
25 deadlifts
50 box jump overs
Men use 225 lb. for deadlifts and a 24-in. box.
Women use 155 lb. for deadlifts and a 20-in. box.
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