My background is not that of an athlete. In fact I can say that I grew up pretty sedentary. Sure I played the occasional youth league soccer, baseball, and football. But I was always the big kid...
Metabolic CrossFit – CrossFit
Warm-up (No Measure)
10min to complete
50′ High knees
50′ Butt kickers
50′ Bear Crawl
50′ Walking lunge
10 standing plate flys (10-25# plate in each hand)
Metcon (No Measure)
No more than 10 min in this section
Use a light warmup weight for the set of 10, then a moderate weight for your set of 8, then a heavy weight, preferrably around 75% of 1rm for the set of 6. The weight used in the set of six will be your metcon weight.
KB thrusters 53/35
3 Deadlifts between each set of kb thrusters *use your 6 rep weight from Lifting
*3:1 for the single unders
Score: Total time for B1 and B2