Monday 9.12.19

CrossFit

A. Overhead Squats 3 x 3 23x1rest 4 mins
B. 6 Rounds – Not For time
5 Back Squats
3 Rope Climbs – 40 sec cap each set

Metcon

A. 2 Rounds
5 Strict Pull ups
10 Renegade Rows
15 DB Front Squats
10 Renegade Rows
5 Strict Pull ups
Rest 3-4 mins

B. 2 Rounds
20 TNG Deadlifts
20 HR Push ups 21×0
Rest 3 mins

C. In Pairs alternating sets
1km Bike
800m Bike
600m Bike
400m Bike
200m Bike

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