CrossFit Lockhart – CrossFit

Weightlifting

Front Squat (3, 3, 3, 3, 3)

Work up to a heavy 3, then take 80% of that and go for a burnout set.

Metcon

Metcon (Time)

W/ a running clock

21 – 15 – 9

Box Jumps

KB or DB Push press

then:

12 – 9 – 6 – 3

V-ups Complex
V-up complex:

single leg V-ups (both legs) + regular V-ups (or knee tucks) = 1 reps

9min Cap