Metcon 12/01/2017


CrossFit Sine Pari – CrossFit

Warm-up

Weightlifting

Back Squat (1 x 3)

Work to 3 rep max for the day

-Then complete two back off sets one at 95% and one at 90% of the 3rm

15 Min cap

Metcon L1

Metcon (Time)

LEVEL 1

For Time

50 Power cleans 95/65

40 Back squat

30 Power clean

20 Front squat

10 Power clean

Metcon L2

Metcon (AMRAP – Rounds and Reps)

LEVEL 2

15 minute AMRAP

21 Wallball 20/14

15 Toe to bar

9 Burpee jump and touch 6″ target

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