CROSSFIT

CrossFit
Metcon
Metcon (Time)
3 Rounds:
75 Double-Unders
10 Dumbbell Burpee Box Step-Overs (50’s/35’s)
Box – 24″/20″

Directly into…

3 Rounds:
21/15 Calorie Row
21 Thrusters (75/55)

Extra Credit
Metcon (Weight)
A) 5 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press

B) 5 Sets:
7 Strict CTB Pull-Ups
7 Tempo Weighted Hip Extensions

Rest as needed between sets.

CROSSFIT

CrossFit  November 6, 2019

CrossFit
Metcon
Metcon (Time)
3 Rounds:
75 Double-Unders
10 Dumbbell Burpee Box Step-Overs (50’s/35’s)
Box – 24″/20″

Directly into…

3 Rounds:
21/15 Calorie Row
21 Thrusters (75/55)

Extra Credit
Metcon (Weight)
A) 5 Sets:
7 Tempo Kettlebell Deadlifts
7 Barbell Bench Press

B) 5 Sets:
7 Strict CTB Pull-Ups
7 Tempo Weighted Hip Extensions

Rest as needed between sets.