Metcon 12/05/2017


CrossFit Sine Pari – CrossFit

Warm-up

10 minute EMOM

5 Wallballs

5 Burpees

THEN

10 Over & Back

10 OHS

10 Shrugs

10 Shrugs w/Elbows

10 Muscle Snatch

10 Trunk Twists

Weightlifting

Snatch Balance (10 x 1)

Progressive

Weightlifting

Overhead Squat (10 x 1)

Progressive

Metcon L1

Metcon (Time)

LEVEL 1

For Time

500m Row

30 Burpees

10 Shoulder to Overhead 135/85

*Rx Plus 165/110

*This is an all out sprint

Metcon L2

Metcon (Time)

LEVEL 2

3 Rounds:

30 Double Unders

10 Overhead Squats 135/95

Rest 2:00

3 Rounds:

10 Strict Handstand Push Ups

2 Legless Rope Climbs (1 legless + 1 foothold for women)

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