MetCon

Option #1

For Time:

5 Rounds of:

10 Pullups

10 Calorie Row

5 Rounds of:

20 Pushups

10 Calorie Ski Erg

5 Rounds of:

30 Air Squats

10 Calorie Assault Bike

Option #2

10 Rounds For Time of:

Run (Athlete Choice)

5 Pullups

10 Pushups

15 Air Squats

Lift

1RM Squat Snatch

[5-3-3-2-1-1-1-1-1]

MetCon

Odd Object Obstacle Course

Come To Class To Find Out!!!

Lift

Hang Power Clean 4-4-4-2-2-2 (Ascending)

MetCon

“CrossFit Baseline” (Click To View)

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

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Strength

Front Squat 4×8 (Ascending)

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)