Metcon 12/04/2017

CrossFit Sine Pari – CrossFit

Happy Monday! Reminder this Saturday Dec. 9 is our annual Christmas Party at 7pm. Party at my home, 254 N Main Street, Doylestown. If you could bring an appetizer to share that would be awesome. Thank you in advance.

Weightlifting

Push Press (3 x 5)

Build to 5 rep max for the day

-Then complete two back off sets one at 95% and one at 90% of the 5 rm

15 Min cap

Metcon L1

Metcon (AMRAP – Reps)

LEVEL 1

5 Rounds

:30 Work

:30 Transition

Kettlebell Swing 53/35

Ab mat sit-up

Alternating box step-up 20″ w/ barbell 95/65 on back

Ball slam 20/15

Metcon L2

Metcon (Time)

LEVEL 2

3 Rounds

7 Power Clean 185/125

14 Toe to bar

7 Push jerk 185/125

14 CTB pull-ups

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