CrossFit Ambush – CrossFit

Warm-up

7 minute coach led warm up

Back Squat (5-5-5-5-5)

70-75% of max

resting 90 seconds-2 minutes between sets

25 minutes to work including time to work up to your working sets

Metcon (Time)

4 rounds for time

400 meter run on the runner

25 burpee to a plate

15 minute cap

Cool down

5 minute coach led stretch