CrossFit LandRush – CrossFit

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CrossFit

Metcon (5 Rounds for time)

Complete one round every 4:00 on the 4:00 for 5 rounds

Scaled

30 Air Squats

15/12 Calorie Row

10 Burpees over Rower

Score is slowest round

Rx

30 Air Squats

20/16 Calorie Bike

10 Burpees Box Jump Overs

Score is slowest round

Metcon (No Measure)

Midline work

Complete 3 rounds for form….

Max Effort L-Sit Hold (Paralletes)

20 Weighted Supermans (15/10)

Rest 1:30 between sets