10/17/16

Warm-up

2 rounds
20 wall balls
15 situps

Metcon (No Measure)

15 min emom
3 backsquat @ 60% focusing on speed out of the bottom

Metcon (Time)

4 rounds
20 overhead lunges in place (10 each leg) 65/55
20 pull ups
20 plate situps 35/25

Competition

Metcon (Time)

4 rounds
20 overhead lunges in place (10 each leg) 95/65
20 pull ups
20 plate situps 45/35

Published on by crossfit reflexion.