Metcon 9/13/2017

CrossFit Sine Pari – CrossFit

Warm-up

10 minute EMOM

Odd Minutes 40 Double Unders

Even Minutes 20 Foot Handstand Walk w/rollout – sub – HSPU practice

Skills

3 Rounds for Quality

:20 L- sit

40ft Handstand walk

3 Skin the cat

Metcon L1

Metcon (Time)

LEVEL 1

For Time

20 Calorie Row

30 Kettlebell Swings 55/35

20 Kettlebell Shoulder to Overhead

30 Box Jumps 24/20

20 Kettlebell to Overhead

30 Kettlebell Swings

20 Calorie Row

Metcon L2

Metcon (Time)

LEVEL 2

7 Rounds

7 Deadlifts 315/205

200m Row

7 Shoulder to Overhead 165/110

*REST :45

SCORE=Total Time

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