CROSSFIT

CrossFit
Metcon
Metcon (Calories)
Every 4min. x 3 Rounds:
5 Back Squats (40/50/60%)
2min. Max Cals on the assault bike
Pace and try to get all 3 bike intervals to be within 10 cals of each other. Set 1 is 40%. Set 2 is 50%. Set 3 is 60%. Percentages are based off of your 1RM. Score is your worst set of Cals.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

CROSSFIT

CrossFit  July 9, 2018

CrossFit
Metcon
Metcon (Calories)
Every 4min. x 3 Rounds:
5 Back Squats (40/50/60%)
2min. Max Cals on the assault bike
Pace and try to get all 3 bike intervals to be within 10 cals of each other. Set 1 is 40%. Set 2 is 50%. Set 3 is 60%. Percentages are based off of your 1RM. Score is your worst set of Cals.
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups