Factory 3 CrossFit - WOD 400m Run (No - TopicsExpress

Factory 3 CrossFit - WOD 400m Run (No Measure) Garbage Ball (No Measure) Collect an assortment of balls, etc and set a bunch of pieces all over your gym. Then divide your class into two teams and give each team half of the gym. On your signal the game will begin. The object of the game is to get all of the “trash” to the other team’s side. Coach yells pause at random times and whoever has more trash pays a penalty of sorts. Examples: 15 burpees, jumping jacks etc. Metcon (Time) Run 400m 25 Burpees Rest 1 min 3 rounds of 12 Push Press 12 T2B Rest 1 min 3 rounds 20 Front Rack Lunges 10 Box Jumps Rest 1 min Run 400m 25 Burpees

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