12 Nov CrossFit

CrossFit Metric – CrossFit

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Warm-up (No Measure)

500m Row

then:

2 Rounds

10 Kip Swings

20 Monster Walks

10 Cuban Press

20 Hollow Rocks

A: Metcon (No Measure)

E4MOM for 16 mins (4 rounds):

A1: Ring Dips, 4-8, 20X1

A2: Strict Chin Ups, 4-8, 3011

A3: V-Ups, 12-15

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

16 Front Rack BB Alt Lunges, 75/55

12 Toe to Bar

8 Box Jump (step down), 24/20

Fitness: 45/35, Hanging Knee Raises