Live Free CrossFit – CrossFit

Metcon (Time)

A1) 4×8 (4 each leg) Sandbag Cossack Squats

A2) 4x400m run

Work on form before load use bodyweight if necessary

Score slowest 400

WOD : Metcon (AMRAP – Reps)

40/20 Push ups

40 Russian KB Swing 55/35

40 Goblet Squats

80 Dubs

12 min cap

Your score is how many times you break. For example, if you go unbroken on everything your score is 4. If you break up each one in half your score is 8. Try to break as few times as possible. Tiebreaker is time.