Metcon 2/12/2018


CrossFit Sine Pari – CrossFit

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Warm-up

50 Double Unders

Arm/Wrist/Ankle Circles

10 Self hugs w/thumbs to shoulders

40 Double Unders

10 Over & Back

10 OHS

30 Double Unders

10 Shrugs w/elbows

10 Muscle Snatch

20 Double Unders

10 Air Squats

Weightlifting

Squat Snatch (10 x 1)

*Progressive

work between approx. 65-95%

Metcon L1

Metcon (AMRAP – Rounds and Reps)

LEVEL 1

10 Rounds

AMRAP 1 minute

5 Wallball 20/14

5 Burpees

Rest 1:00

– Pick up where you left off on the last round

Score total rounds

Metcon L2

Metcon (Time)

LEVEL 2

3 Rounds

Row 1000m

30 Thrusters 75/55lbs

Rest 3:00

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