6/13/16

Warm-up

8 burpee
10 squat jumps
10 situps

Back Squat (3x10-12 @ hap @ 5011 tempo ; 3 min rests )

Please note the extra second of tempo, recalculate 3 rep max (ask a coach if you can't recall) use 50% of calculated number

Metcon (Time)

18-15-12
hang cleans 95/65
burpees

Competition

Metcon (Time)

6 rounds
20 calorie row
6 alternating pistols 53/35
5 hang clean 165/110
8 strict chin ups

Published on by crossfit reflexion.