CrossFit LandRush – CrossFit

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CrossFit

12min: Front Squat

These are all TEMPO Front Squats.

10 sets of 1 rep

6 seconds down and 1 second pause in the bottom.

Metcon (AMRAP – Rounds and Reps)

AMRAP20

Complete as many rounds and reps as possible in 20:00 of…

Scaled

200 Meter Run

16/13 Calorie Row

2 Rounds: 4 Pull-Up Variations, 8 Deload Push-Ups, 16 Air Squats

Rx

200 Meter Run

20/17 Calorie Bike

2 Rounds: 4 Bar Muscle-Ups, 8 Handstand Push-Ups, 16 Air Squats