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