15 Jul CrossFit – Sat, Jul 15

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

1 min of single-unders

10 Prone W-Y’s

1 min of double-unders

10 Dual DB RDL’s

1 min of crossovers

C. Specific

2 sets

1 DB strict press + 2 Jerk dips + 3 Push press

1 DB Burpee + 1 DB burpee high pull + 1 Devils press

25’ High knees (to unilaterally warm up the ankles, calves, and knees for the double-unders)

Metcon

Metcon (Time)

For time

21-18-15-12-9-6-3

DB Push press

Devil press

60 Double-unders between sets

@ 2x 50/35 lbs
TC: 20 minutes

Score: Time

KG: 25/15

Perform

N/A

Team Workout (Time)

In teams of 2 @ 1x 50/35lbs

21-15-9

Synchro Devil Press Right

Synchro Devil press Left

200 DU after each set

Rest 3 minutes

30-20-10

Synchro Hang clean and Push press right

Synchro Hang clean and Push press left

150 Air squats after each set

Rest 3 minutes

100 Cal machine sprint, you go I go
TC: 35 minutes

Score: Total time minus rest

KG: 25/15

Scaling Options

Reduce reps and load as needed

Extra Accessory

Post Chain (Checkmark)

5 x 10/10 RNT single leg deadlift

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