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