Saturday 21.09.19

CrossFit

A1. Back Squats 6-4-2 rest 2 mins
A2. Weighted Pull ups 6-4-2 rest 3 mins

B. 10 Muscle ups or 20 Ring Dips
15 OHS 65-115
15-30 Pull ups
30 Front Squats
30 Cal Row
15-30 Pull ups
15 OHS
10 Muscle ups or 20 Ring Dips

MetCon

A. 3 Rounds
0:00-3:00 – 12-9-6 Thrusters 35-45# + Row (Ladies Row 10-8-6)
3:00-6:00 – 3 Rounds 15 Sit ups with rotation + 10 Box Jumps Step Down
6:00- 9:00 – 20 KB SDHP + 20 SA Press + 20 Goblet Squats + 20 Athletic Burpees
9:00-12:00 – 400-500m Run
12-00-15:00 Rest

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