So-Cal Martial Arts Center Crossfit

3 rounds
30 Sit Ups
Run 280m
40 Med Ball Twists
Run 280m
30 Back Extensions
Run 280m

10,9,8,7…

Hang Clean
Box Jumps
Burpees

For time:

Row 500m
50 Sit Ups
50 Push Press
20 Tire Flips
Run 1000m

Run 800m
then…
4 Rounds
1 minute each for max reps of:
Sumo Deadlift High Pull
Ring Rows
Push Ups
50ft. Sprints.

5 Rounds

20 Pull Ups
30 Kettle Bell Swings
40 Double Unders

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