Metcon 2/09/2018


CrossFit Sine Pari – CrossFit

Warm-up

500m Row

Lunge w/twist

Walking Knees up w/a pull at top (pull your knee into your chest – take step pull opposite knee into chest)

Butt Kicks

10 Jumping Air Squats

50 Double Unders

Weightlifting

Deadlift (5 x 3)

75% all sets

Metcon L1

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Metcon (Time)

LEVEL 1

3 Rounds

15 Deadlift 185/125

50 Double unders

15 Chest to bar pull-ups

Metcon L2

LEVE: Metcon (AMRAP – Rounds and Reps)

LEVEL 2

As Many Rounds As Possible In 4 Minutes:

10 Power snatches 135/95

20 Bar facing burpees

Rest 6:00

As Many Rounds As Possible In 4 Minutes:

6 Power cleans 185/125

12 Toes to bar

Rest 6:00

As Many Rounds As Possible In 4 Minutes:

9 Deadlifts 225/155

12 Handstand push ups

15 Box jumps 24/20

Metcon L2

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