Warm-up & Mobility: 15 Minutes
Strength: 1RM Squat (for newer athletes work to a heavy triple)
Conditioning: “CFJC Benchmark” (Level II Athlete Test)
- Run 400 (once)
then, 3 Rounds of –
- 5 Pull-ups
- 10 Burpees
- 10 KB Swing (24/16k)
Athletes should make it their goal to complete this WOD as prescribed in less than 6:00 (Men) / 6:45 (Women).
