14 Jul CrossFit – Fri, Jul 14

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

3 rounds

30 Monster Walks

30 sec. Wall Sit

10 Good Morning + Calf Raise

12 Alt. V-Ups

B. Specific

2 sets

-5 Front rack elbow rotations

-5 Tempo Front squats @5s down

-3-5 Broad Jumps

Weightlifting

Front Squat (1 rep Max)

Scaling Options

Beginner:

6 x 2 @ moderate

Intermediate & Perform

As written

Metcon

Metcon (Time)

For time

50 Box jumps 24/20”

25 V-ups

50 Cal Row

25 V-ups

50 Wall balls 20/14 lbs
TC: 18 minutes

Score: Time

KG: 9/6

Perform

50 GHD Sit-ups

25 Pull-ups

50 Cal Row

25 Pull-ups

50 GHD sit-ups