Workout

FOR TIME

800m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

400m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

200m Run

13 HSPU (or DB Push Press)

13 DB Muscle Clean (50/35)|(35/25)*

13 Box Jumps (30/24)

*Sumo stance for DB Muscle Clean

Capacity Work

800m Run

13 DB Push Press

13 DB Muscle Clean

13 Box Step Ups

400m Run

13 DB Push Press

13 DB Muscle Clean

13 Box Step Ups

200m Run

13 DB Push Press

13 DB Muscle Clean

13 Box Step Ups

COOL DOWN

5:00 Foam Rolling Focus on Upper Back and Lower Legs

HOMEWORK

Make up

or

REST

CrossFit Journal: The Performance-Based Lifestyle Resource