Friday - CrossFit

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Coach's Warm Up/Mobility

Metcon (Time)

Team Tire/Pig Kalsu:

As a team:
100 Tire/Pig Flips
EMOM: 5 Burpees

For time.

Girls: Empty Pig
Guys: Pig + 100lbs

Boys V.S. Girls.

Reps can be adjusted based on the number of team members.

Metcon (6 Rounds for time)

6 Rounds:
400m Run
3 min rest

For total working time.

Make sure to keep track of each individual 400m time.

Dan Shrum