FRIDAY – CROSSFIT

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (4 Rounds for time)

For 16 minutes, every 4 minutes perform:

10 Front Squats @50%

20 Ball Slams 30/20

300M Run
Rest 5 minutes

B: Metcon (4 Rounds for time)

For 16 minutes, every 4 minutes perform:

10 Back Squats @50%

20 Sit Ups

300M Row

FRIDAY – CROSSFIT

Friday – Crossfit  February 17, 2017

CrossFit Structured – WOD

Warm-up

Coaches Choice (No Measure)

Metcon

A: Metcon (4 Rounds for time)

For 16 minutes, every 4 minutes perform:

10 Front Squats @50%

20 Ball Slams 30/20

300M Run
Rest 5 minutes

B: Metcon (4 Rounds for time)

For 16 minutes, every 4 minutes perform:

10 Back Squats @50%

20 Sit Ups

300M Row