CrossFit Timoro – CrossFit
Metcon (5 Rounds for reps)
On a 1:30 clock:
30 Plate Hops (4 in)
15 KB Goblet Squats (70/53#)
Max steps walking lunges in the remaining time.
– Rest 1:30 between sets.
At least :30 of lunges for 12+ steps per round.
The goal is for each round to be a sprint with quick and unbroken hops, squats, and lunges.
KB loading should be light enough so that all goblet squats are unbroken every round at a smooth and steady pace.
400-m Single-KB Front Rack Walk
– Switch arms as needed.