CFG - Lacey
1200 - 16 of us
Warm Up
1 min each of
burpees
lcr hamstrings
down dog / cobra
hammy march / glute bridge
quad / forward lunge
mountain climbers
hollow / superman rotations
Metcon (Time)
For time:
400 Meter Run
40 Kettlebell Swings (24/16 kg)
20 Burpee Box Jump-Overs (24″/20″)
400 Meter Run
30 Kettlebell Swings
15 Burpee Box Jump-Overs
400 Meter Run
20 Kettlebell Swings
10 Burpee Box Jump-Overs
400 Meter Run
10 Kettlebell Swings
5 Burpee Box Jump-Overs
Despite aggressive scaling, this was as difficult as advertised. I opted for a 12kg kettlebell and 20 inch burpee box step overs. My runs slowed from 2:23 in round 1 to nearly 2:50 in the last round.
Round 1 - 8 min
Round 2 - 7 min (15)
Round 3 - 6 min (21)
Round 4 - 4 min (25:11)
Lagniappe
Pull-ups 4-3-2-2-2-2-2-2-2-2 = 21 total on the minute
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