CFS – CrossFit

OPT A: Metcon (Time)

Run 200m carrying sandbag (45/25)

10 burpees over sandbag

Run 400m carrying sandbag

20 burpees over sandbag

Run 600m carrying sandbag
30 burpees over sandbag

Run 800m carrying sandbag
40 burpees over sandbag

Rest 2 minutes


Run 800m
40 6-count burpees
Run 600m

30 6-count burpees

Run 400m
20 6-count burpees

Run 200m

10 6-count burpees

OPT B: Metcon (Time)

Run 200m carrying sandbag (45/25)

10 burpees over sandbag

Run 400m carrying sandbag

20 burpees over sandbag

Run 600m carrying sandbag
30 burpees over sandbag


Rest 2 minutes


Run 600m

30 6-count burpees

Run 400m
20 6-count burpees

Run 200m

10 6-count burpees

OPT C: Metcon (Time)

Run 200m carrying sandbag (45/25)

10 burpees over sandbag

Run 400m carrying sandbag
15 burpees over sandbag

Run 600m carrying sandbag
20 burpees over sandbag


Rest 2 minutes


Run 600m

20 6-count burpees

Run 400m
15 6-count burpees

Run 200m

10 6-count burpees