CFS – CrossFit
45-min time cap for ALL options.
OPT A: Metcon (Time)
Run 400m
200 Abmat sit-ups
150 air squats
100 box jumps
(30/24)
50 chest to bar pull-ups
25 handstand pushups
25 ring dips
50 walking
OH lunges (45/35)
100 pushups
150 Abmat back extensions
200 double unders
Run 400m
OPT B: Metcon (Time)
Run 400m
150 Abmat sit-ups
100 air squats
50 box jumps
(24/20)
25 pull-ups
10 wall crawls
10 ring dips
25/leg walking lunges
50 pushups
100 Abmat back extensions
300 single unders
Run 400m
OPT C: Metcon (Time)
Run 400m
100 Abmat sit-ups
75 air squats
50 box step ups
(20/17)
25 jumping pull-ups
10 wall crawls
25/leg walking lunges
50 pushups
75 Abmat back extensions
200 single unders
Run 400m