12 Nov CrossFit – Sat, Nov 12

CrossFit Metric – CrossFit

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Warm-up

A. General

3 rounds @ increasing intensity

20 sec step-up overs

20 sec Walking lunges

20 sec V-ups

20 sec Jumping Jacks

B. Mobility

60sec Quadruped calf pedals

https://youtu.be/Ohyf69vbHbA

A: Metcon (4 Rounds for time)

With a Partner

Every 10 minutes for 40 minutes

50 DB Box Step Over 1×50/35lbs, 24/20″

30 Syncro Sit-ups

500m Row
KG: 22.5/15, 14/9 KG

TC: 40 min

Score: Time

Intermediate

35/25lbs,24/20″