07 Jul CrossFit – Fri, Jul 7

Announcements

Coaches Sam & Jacob Farewell Dinner:

You are all invited to –

– AMSTERDAM BARREL HOUSE –

87 Laird Dr. –

Saturday, July 15th –

7:15 pm

CrossFit Metric – CrossFit

View Public Whiteboard

Warm-up

A. General

2 rounds

10/10 Side Plank Leg Lift

20 sec Hollow Hold

20 sec Arch Hold.

5 Push Up

5 Tempo Goblet Squats

B. Specific

3 sets

3 Back squats + ascending

3 Pause* wall balls

*Pause in the bottom

Weightlifting

Back Squat (4 sets
3 Back Squats @ 70%
Rest 2 minutes
)

TC: 12 minutes

Score: Weight

Perform

N/A

Metcon

Metcon (Time)

4 rounds for time

20 Wall balls 20/14 lbs

20 DB Snatch 1×50/35 lbs
TC: 14 minutes

Score: Time

KG: 9/6, 25/15

Perform

4 rounds

20 Wall balls @20/14lbs

10 Power Snatch @95/65lbs