Metcon 1/10/2018


CrossFit Sine Pari – CrossFit

Warm-up

600m Row

10 Jumping Squats

10 Walking Lunges

5 Strict Pull-ups

5 Push-ups

10 Sit-ups

25 Back Extensions

Weightlifting

Front Squat (5 x 3)

all sets 75%

Metcon

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

20 minute AMRAP

5 Thrusters 95/65

7 Hang Power Cleans

10 Sumo Deadlift High Pulls

Metcon

Metcon (Time)

LEVEL 2

For Time:

21-15-9

Calorie Row

Toes to bar

5:00 Rest

2 Rounds

20/15 Calorie Row

25 GHD sit ups

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