Main – CrossFit

The Combine (No Measure)

2 sets of each

high knees
butt kicks
skips
lateral skips
karaokes
lateral shuffles
bear crawls
reverse bear crawls
pushup + sprint
pushup + roll + sprint
kneel + sprint(no hands)

Metcon (Time)

In teams of 3 complete 2 RDS of:

9*200m run
9*300m row

*one works while the others rest/each teammate completes 3 relays per station