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.