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The Big Payback


The Big Payback

Main – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Push Press (find a new 1 RM)

Front Squat (find a new 1 RM)

finish with 50 v-ups & 50 hypers in as few sets as possible

Metcon (Time)



Four sets of:

Front Squat x 6-8 reps @ 3011

Rest 45 seconds

Supine Ring Row x 8-10 reps @ 2111

Rest 45 seconds

Weighted Plank Hold x 45 seconds

Rest 45 seconds


Three rounds for time of:

10 Goblet Squats

15 Box Jump or Step-Overs

20 Alternating Reverse Lunges with Kettlebell

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