Comanche CrossFit – CrossFit
Metcon (Time)
Test 1 Mile Run
Strength
Front Squats
5X7 @ 70% of 1 RM Clean
Pause Jerks
Hold Dip for 3 Second
work to 80% of 1 RM Split Jerk
Rack Hold
3 Set of 10 Second Holds @ 130% of 1 RM Front Squat
Metcon (Time)
200 Double Unders
100 Kettlebell Swings
50 Burpee Box Jumps