400m run or row or 800m bike
20 air squats
20 jumping jacks
20 push-ups
20 sit-ups
GET FIT (18 min, or less)
Equipment modified version of Crossfit Games event 13
4 rounds of:
20 GHD Sit-ups (scale=sit-ups)
8 burpees to sandbag over the shoulder
100 ft. sandbag carry (in the hug position, not on the shoulder)
1-min. rest
*Attempt to complete the first two rounds in under 2:30 each. Try to keep the last two rounds under 3:00.
GET STRONG
Back Squats 5x5, unbroken sets
Set 1 at 60% of 1RM
Set 2 at 70%
Set 3 at 75%
Set 4 at 80%
Set 5 at 85-90% of 1Rm