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6.4.18 – Annual RE-TEST of Running + Burpees (6.3.16 – FFA CF)

CrossFit Lacertus – CrossFit

Warm-up

Light Jog (2D+B)

Frankenstein (D)

Jog (B)

Knee Tucks (D)

Jog (B)

Walking Lunge w/ Reach (D)

Jog (B)

High Knees (D+B)

Butt Kicks (D+B)

Straight Legs (D+B)

10 Air Squats

Side Shuffle (D+B)

10 Air Squats

Metcon (AMRAP – Reps)

For Time (50 minute CAP):

400m Run

20 Burpees

400m Run

19 Burpees

400m Run

18 Burpees

400m Run

17 Burpees…until 400m Run/1 Burpee

*400m Row if can’t run*

*Last year was a 60 minute CAP so finish if you’re close!*

Metcon (Time)

For Time (50 minute CAP):

400m Run

20 Burpees

400m Run

19 Burpees

400m Run

18 Burpees

400m Run

17 Burpees…until 400m Run/1 Burpee

*400m Row if you can’t run*

*Last year was a 60 minute CAP so finish if you’re close!*

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