Metcon 12/06/2017


CrossFit Sine Pari – CrossFit

Warm-up

Tabata

:20 on

:10 off

8 rounds – Double Unders

Weightlifting

Deadlift (1 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

Weightlifting

Bench Press (1 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 – Rounds and Reps)

LEVEL 1

5 minute AMRAP

5 Hang Power Cleans 135/95

7 Pull-ups

REST 3 minutes

5 minute AMRAP

4 Deadlifts 225/135

6 Box Jumps

Metcon L2

Metcon (No Measure)

LEVEL 2

21 Total minutes

7 Rounds

#1 Row 20/15 Calories

#2 15 Kettlebell swings 70/53

#3 7/5 Muscle-ups

This entry was posted in CrossFit WOD. Bookmark the permalink.