17
Sep

CrossFit TBR – CrossFit

“Freedom is never more than one generation away from extinction. We didn’t pass it to our children in the bloodstream. It must be fought for, protected, and handed on for them to do the same.”

President Ronald Reagan

Warm-up

Tabata Wall SITS TBR (No Measure)

20 seconds Wall Sits / 10 seconds rest. Hands do NOT touch knees for support.
5 Minutes TOTAL

Movement Review

STRENGTH

Bench Press (3 sets of 5 reps UNBROKEN (Choose Weight)

Metcon

Metcon (Time)

For TIME

800m MEDBALL RUN

~30 MEDBALL Mountain Climbers

400m MEDBALL RUN

~30 MEDBALL Jump Overs

200m MEDBALL RUN

~30 MEDBALL Cleans

WEIGHT: RX 20lbs / SCALED 14lbs

BUILT IN REST

2 MINUTES

Metcon

Metcon (Time)

30 BURPEES FOR TIME

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