Long Branch CrossFit – Absolute Strength Youth

Warm-up

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Four sets of:

Front Squats x 4 reps,

Rest 20 seconds,

Push Ups x 10 reps,

Rest 3 minutes.

Front Squat (4×4)

Metcon

Fit: Metcon (Time)

5 rounds for time:

20 Sit Ups,

15 Burpees,

10 Jumping Air Squats.