Warm-up 800M Run
30 Seconds per side Sampson/Pigeon/Scorpion/Iron Cross
2 Rounds:
5 Inch Worms
10 Spiderman Lunges
10 KB Deadlifts
10 Air Squats
5 Russian Swings
5 Jumping Squats Metcon Metcon (Time) 800M Run
10 Rounds:
5 Burpees
10 Goblet Squats (53/35)[70/44]
15 Russian Swings (53/35)[70/44]
800M Run Finisher Annie (Time) 50-40-30-20-10
Double-unders
Sit-ups
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