Metcon 9/8/2017


CrossFit Sine Pari – CrossFit

Warm-up

50 Double Unders

Arm/Wrist/Ankle Circles

10 Over & Back

10 OHS

40 Double Unders

EMPTY Bar

5 Deadlifts

5 Front Squats

5 Push Press

30 Double Unders

Weightlifting

Deadlift (5 x 3)

Progressive

New set every 2:00

Metcon

Metcon (Time)

LEVEL 1

3 Rounds

40 Double Unders

30 Front Squats

20 Shoulder to Overhead 75/55

10 Ring Dips

Metcon

Metcon (Time)

LEVEL 2

For Time

15 Overhead Squats 135/95

9 Muscle-ups

12 Overhead Squats

7 Muscle-ups

9 Overhead Squats

5 Muscle-ups

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