12/29/16

Warm-up

3 rounds
6 wall balls
6 ice cream makers
10 calorie row

Back Squat (5-4-3-2-1-1-1 ; 3 min rests )

suggested starting weight 70% , work up to a comfortable max for the day

Metcon (Time)

3 rounds each for time

15 front squats 115/75
15 pull ups
15 box step ups 24" (everyone)
15 burpees

3 min rest after each round : score is total time

Competition

Metcon (Time)

3 rounds each for time

15 front squats 135/95
15 pull ups
15 box step ups 24" (everyone)
15 burpees

3 min rest after each round : score is total time

ITASA

5 sets 5 each leg pistols with hap kb ; 2 min rests

No pistols ?

5 sets 5 each leg pistols to a box 3 second down negative ; 2 min rests

5x5 supine grip pull ups (other wise known as chin ups) ; 2 min rests

Published on by crossfit reflexion.