09 Jul CrossFit – Sun, Jul 9

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 sets @ slow and steady

30 sec Bike

30 sec banded pull throughs

30 sec elbow plank hold

C. Specific

3 sets

10 sec Bike @ hard + standing

20 sec Bike @ moderate + seated

5 Russian KBS + 3 KBS

Metcon

Metcon (3 Rounds for reps)

3 x

6-minute rounds, for max calories/reps of:

Bike for 20 seconds, rest 40 seconds

KBS for 20 seconds, rest 40 seconds

Bike for 30 seconds, rest 30 seconds

KBS for 30 seconds, rest 30 seconds

Bike for 40 seconds, rest 20 seconds

KBS for 40 seconds, rest 20 seconds

KBS @ 24/16kg

Bike in Calories

Rest 2 minutes between rounds
Score: Total Reps per round

Intermediate

KBS @ 24/16, Russian

Extra Accessory

Accessory (Checkmark)

3 sets/side

15 Side lying clam raise

20 sec Side lying clam hold

No rest between sides and sets

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