Metcon 3/24/2016

CrossFit Sine Pari – CrossFit

JOIN US TONIGHT @ 8:00PM FOR THE FINAL GAMES ANNOUNCEMENT! COME OUT FOR ONE LAST WEEK OF THE GAMES FESTIVITIES – CHEER ON YOUR FRIENDS OR PLAN TO WORKOUT TOO!!!

Metcon

Metcon (No Measure)

METCON (NO MEASURE)

Row Workout :

1000m, 500m, 250m (40sec rest b/t reps)

Rest 3min

800m, 400m, 200m (40sec rest b/t reps)

Rest 3min

600m, 300m, 150m (40sec rest b/t reps)

Rest 3min

400m, 200m, 100m (40sec rest b/t reps)

Rest 3min

200m, 100m, 50m (40sec rest b/t reps)

Total: 5250m

Weightlifting

5 Rounds

Clean Complex

4- Power cleans

4- Split jerks (alternating legs)

4- Front squats

4- Alternating reverse lunges (4 each leg 8 total, back rack position)

* New Complex Every 3:00

* Progressive

* Hold onto bar entire complex

* Start light and stay technical

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