1/7/14

1/7/14

Main – CrossFit

Metcon

1: Metcon (AMRAP – Rounds and Reps)

AMRAP 15min

9 C2B

7 Box Jump Overs, 24/20

5 Squat Cleans, 135/95

Skill

Metcon (8 Rounds for time)

Wall Balls

24-21-18-15-12-9-6-3 unbroken reps for time at 30/20 (10’/9′)
RX is only if you are able to do each set unbroken at 30/20#. For example 24 unbroken then 21 unbroken then 18 unbroken etc.

Also, your rest time in between sets is a max of 90 seconds or less if you want.

There is a 18 min time cap for scaled.

PPLAdmin

PPLAdmin

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