Metcon 3/28/2017


CrossFit Sine Pari – CrossFit

Warm-up

900m Run

10 Over & Back

10 Halo’s

10 OHS

30 Double Unders

10 Strict Pull-ups

10 Push-ups

10 Strict Ring Dips

Weightlifting

Power Clean (20 x 1)

20 minute EMOM

Progressive

Metcon

Metcon (Time)

LEVEL 1

For Time

50 Wallball 20/14

40 Ball Slams 20/15

30 Box Jumps 24/20

20 kettlebell Thruster 35/20 (2 KB’s)

10 Burpee Jump & touch 6″ target

Metcon

Metcon (Time)

LEVEL 2

1000m Row

20 Pistols

20 Bench Press, bodyweight (women .75 bw)

80′ Overhead walking lunge 45/25

20 Bench Press

20 Pistols

1000m Row

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