Metcon 1/12/2018

CrossFit Sine Pari – CrossFit

Happy Friday! Thank you everyone who is wearing their boots and changing their shoes after coming through the front door. The salt is terrible for the mats.
SUNDAY from 10:00 – 11:30 (during Open Box) we will have our annual 21 Day Challenge Diet for the New Year. If you wish to take part you need to bring $20, come prepared to be weighed, measured and do a WOD. We will again have a private FB page where everyone who participates will be expected to share 5 receipes for the 21 days. We all need to be accountable to each other so we can all see success! Any quesiotns shoot me a text otherwise I hope to see you Sunday at 10:00am.

Warm-up

10 minute EMOM

5 Wallballs & 3 Burpees

Weightlifting

Clean and Jerk (2-2-2-1-1)

All singles

2+1@70%

2+1@75%

2+1@80

1@85%

1@90%

2+1= 2 Squat cleans + 1 split …

Metcon

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
Lynne is NOT for time – 5 rounds of max Bench Press and Pull-ups

Metcon

Metcon (Time)

LEVEL 2

5 Rounds

4 Deadlift 315/225

8 Chest to bar pull-ups

10 Double kettlebell thrusters 53/35’s

15/10 Calorie row

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