CrossFit Ambush – CrossFit

Warm-up

Coach led dynamic focusing heavily on prepping and warming up back squats

( 15 minutes )

Metcon (Time)

5 rounds for time:

15 GHD Sit-ups

600m Run

5 Back Squats at 80% of 1RM ( HEAVY )

35 minute cap

Cool down

5 min coach led cool down