Courtesy of gymnasticswod.com.
8 round AMRAP (Tabata Protocol)
:40 work, followed by :20 rest
Movement series- complete each of the following to make 1 rep:
1 Burpee Box Jump
1 Roll to Candlestick
1 Straight Jump
*Maintain Strict “gymnastic” pushup form in Burpee and quality form in all movements
3 x 800m run
1:1 Work/Rest with maximum 3:30 rest*
*i.e. If the run takes you 2:45, rest for 2:45 before beginning next run
Interested in learning more about CrossFit Firebase, Orlando's premier CrossFit affiliate gym. Contact Us to find out more.