Warm Up

Every 4 Minutes x 3

200m run

10 Pull-ups

10 Empty Bar Deadlifts

Strength:

Find your 10 rep max front squat

(10 min)

Metcon:

AMRAP in 10 Min of:

10 Box Jumps 24/20

5 Dumbell Thrusters 50/35 lbs

10 Chest to bar Pull Ups

then

5 min rest/prep for sprint test

Rest as needed between sprints

100m Sprint

200m Sprint

400m Sprint

Record times on Beyong the White Board App!!!

Please coordinated with a judge if you are going to redo 20.3