CFS – CrossFit
“You Pick Two” for squats, i.e., complete 2 of the 3 squats (BS, FS, OHS).
A: Back Squat (Complete up to 35 unbroken reps at 50%)
B: Front Squat (Complete up to 35 unbroken reps at 50%)
C: Overhead Squat (Complete up to 35 unbroken reps at 50%)
D: Metcon (AMRAP – Reps)
“4 x 4”
Complete four (4) 4-min AMRAPs solo or with partner
Rotate through the 4 activities, resting 90 seconds between each
- 50m sled pulls (75/65% of bodyweight | 10m = 1 rep)
– Toes through rings
– Lateral parallette hops
– Seated box jumps (30/24)
If completing with partner, only 1 person may work at a time, but work need not be divided evenly between the partners.