7/18/18

17
Jul

7/18/18

CrossFit Independence – CrossFit

View Public Whiteboard

Metcon (Time)

Warm-up will be for time!!!

2 push-up, Run length of rig, 10 lunges run length of rig

4 push-ups run length of rig 8 lunges….

So itll be

2, 4, 6, 8, 10 push ups

10, 8, 6, 4, 2 lunges

with a run/jog in between

Metcon (Time)

4 rounds- 22min Cap

25 Ground to overhead with plate (45/25)

20 Weighted lunges with plate overhead (45/25)

15 Burpee to plate

Metcon (AMRAP – Rounds and Reps)

4 rounds- 22min Cap

25 Ground to overhead with plate (45/25)

20 Weighted lunges with plate overhead (45/25)

15 Burpee to plate

Bench Press

Overhead Weighted Lunge