Unloaded :-)

Live Free CrossFit – ZoneTraining

WOD: Metcon (AMRAP – Reps)

AMRAP 3 Min

Buy in: 400 M run

15 Plate Ground to overhead 45/25

Remaining time: Burpee to plate

Rest 1 min – 3 RDS

Station 1

– Slam balls

– Overhead lunges

– Thrusters

– Cossack squats w/ med ball

1 min rest

Station 2

– Ring rows

– Hand release push ups

– Barbell Row

– Barbell Z press

1 min rest

Station 3

– Star sit ups

– Russian twist

– Plank jack

– Bicycles

2 min rest REPEAT 🙂

Metcon (Time)

1 mile run 200m at a time

100 wall balls

800m row 400 at a time

50 pull ups (ring rows)

400m farmers carry 70/55

30 burpee box jumps

200 dubs