11 Jul CrossFit – Tue, Jul 11

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

30 Jumping Jacks

30 seconds Hollow hang on bar sup grip

3-5 Inch worm + push-up

5 Good Mornings

C. Activation

3 sets

5 Barbell rows

5 Push press

Weightlifting

Push Press

Build to a 1RM

Metcon

Metcon (Time)

5 rounds For time

20 KB Swings 24/16 KG

400m Run
TC: 18 minutes

Score: time

Intermediate

20 KBS @ 16/12kg

400m run