Wednesday 4.12.19

CrossFit

For Time – 6 min Cap
500m Run
+
21-15-9
Thrusters 55-75#
T2B

Rest 4 mins

2.5km Row
+
5 Rounds
3 Wall Climbs
6 Front Squats
12 Hang Power Cleans
+
3km Bike or 1.5km Ski

Metcon

* To scale cut each run in half

1km run
30 SA DB Thrusters
20 Pull ups or Jumping Pull ups
800m Run
30 SA DB Thrusters
20 Push ups
600m Run
30 SA DB Thrusters
20 Russian Swings
400m Run
30 SA DB Thrusters
20 Sit ups with Rotation
200m Run
30 SA DB Thrusters
20m Walking Lunges

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