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Last run of the year?

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CrossFit PFT – WOD

Box Squat (12×2@70% of Box Squat )

30-45 seconds rest.

Focus on speed.

Glute Ham Raise- Bend at waist (3×10)

Bend at the waist to lower torso. Upper leg does not move.

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Metcon (No Measure)

100 Banded Good Mornings