WOD

CrossFit Collaboration – CrossFit

Warm-up

Warmup (No Measure)

2 rounds

15x Pull-ups

10x Jumping lunges

20x Push-ups

:30 Hanging L-hold

Then,

1 min pigeon stretch per leg

Strength/Skill

400m Run (Time)

Max Effort 400m Run
Start with a 200 m jog then attempt a 400 m max effort run

Rest for 3 minutes.

Then,

4×200 sprints with 1 min rest between.

WOD

Metcon (Time)

3 rounds

5 deadlifts (60-65% of 1 rm)

10 bar facing burpees

15 pullups

Rx+: 70-75%, chest-to-bar pull ups