WOD

AMRAP 18:
5 Back Squat (185/125#)
30 Double Unders
4 Lunges (185/125#)
20 Toe Touch + Jump to Target (6″”)
3 Front Squat (185/125#)
10 Bar Facing Burpee

HOME VERSION:

10 Backpack Squats
30 Jump Jacks
10 Backpack Lunges
20 Jump Squats
10 Backpack Squats
10 Burpees

 

CFK Running
Run 600m at 90%
Rest for 1:30
Run 600m at 90%
Rest for 1:30
Run 600m at 90%

Rest for 3:00

Run 200m at 90%
Rest for 1:30
Run 200m at 90%
Rest for 1:30
Run 200m at 90%

Rest 3:00

Run 500m at 95%
Rest for 1:30
Run 500m at 95%
Rest for 1:30
Run 500m at 95%

Rest for 3:00

Run 200m at 100%
Rest for 1:30
Run 200m at 100%
Rest for 1:30
Run 200m at 100%