Metcon 6/16/2017

CrossFit Sine Pari – CrossFit

Warm-up

50 Double Unders

Arm/Wrist/Ankle Circles

10 Over and Back

10 OHS

40 Double Unders

Empty Bar 5 Thrusters

5 Push up

5 Strict Pull-ups

30 Double Undres

Empty Bar 5 Thrusters

5 Push up

5 Strict Pull-ups

Weightlifting

Back Squat (1 x 1 )

ADD 10 lbs

SUGGESTED Warm up

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

5 x 5 @ 65%

3 x 5 @ 75%

1 x 5 ++ @ 85%

Metcon

Metcon (Time)

LEVEL 1

6 Rounds

8 Thrusters 95/65

10 Ring Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

LEVEL 2

10 minute AMRAP

1 Legless Rope Climb

2 Ring HSPU

3 Rope Climbs

4 Muscle ups

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