CROSSFIT

CrossFit
Metcon
Metcon (Weight)
21min. EMOM:
Min. 1) 12/10 Cal assault bike
Min. 2) 2 Rope Climbs
Min. 3) 5 Bench Press (Climbing)

Mandatory Accessory Work:
40-30-20-10
DB Bent Over Rows 70/45
80-60-40-20
Russian Twists w/ 5lb. plate
L+R= 2 on Bent Over Rows
L+R= 1 on Russian Twists

*Score is heaviest set of bench completed. RX only if you finished all of the other work 🙂

CROSSFIT

CrossFit  July 5, 2018

CrossFit
Metcon
Metcon (Weight)
21min. EMOM:
Min. 1) 12/10 Cal assault bike
Min. 2) 2 Rope Climbs
Min. 3) 5 Bench Press (Climbing)

Mandatory Accessory Work:
40-30-20-10
DB Bent Over Rows 70/45
80-60-40-20
Russian Twists w/ 5lb. plate
L+R= 2 on Bent Over Rows
L+R= 1 on Russian Twists

*Score is heaviest set of bench completed. RX only if you finished all of the other work 🙂