Community Workout

Man Made CrossFit – CrossFit

Conditioning

Metcon (Time)

Members:

Teams of 2

3R4T:

1000m row (split however)

40 plate burpees

40 power cleans (115/75#)

40 box jumps (24/20″)

800m run (200m intervals)

Community version:

Teams of 2

3R4T:

800m run (200m intervals)

20 plate burpees

40 KB swings

20 box jumps or step ups

Strength

Bench Press (4×5)

55/5

65/5

75/5

85/5+ (Last set is a for max reps)