Mixing it up today and the Metcon is going first!
Crossfit Kids: 4:30 p.m.
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Metcon
Complete as many rounds and reps as possible in 12 minutes of:
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters
10 Renegade Rows (55/35 lbs)
20 Box Jumps (24″/20″)
Run 200 Meters
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Weightlifting
4 Sets:
Weighted Pull-ups (3-4 Reps @21X0)
Rest 15 Seconds
Strict Pull-Up (Max Reps)
Rest 3 Minutes