Sat: Cool Runnings (CFNE)

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

Coach’s choice

Metcon

Cool Runnings (Time)

For Time:

400 Meter Run

21 Front Squats (115/80)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Front Squats (115/80)

15 Burpee Box Jumps (24/20)

400 Meter Run

9 Front Squats (115/80)

9 Burpee Box Jumps (24/20)

400 Meter Run
Partner up for the runs, but each person completes their 21/15/9 Front Squat and Burpee Box Jumps reps individually. One person working at a time.

Mobility

Foam roll the quads and hamstrings.

Use barbell for extra pressure if needed.

Use KB to smash calves

:30 Hold –

Pigeon

Couch