CrossFIt Windansea – CrossFit

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
12 min time cap. Choose a ball that you finish in the time range.

Bring your intensity.

Prepare for a solid warm up and cool down.

This should be all you need for the day.

November 7, 2017

11/07/2017

CrossFIt Windansea – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#12 min time cap. Choose a ball that you finish in the […]
November 6, 2017

11/06/2017

CrossFIt Windansea – CrossFit Strength Back Squat (4×7) ACROSS Metcon (2 Rounds for reps) TABATA: 1. Russian Swings (70/53) 2. Mountain Climbers (1 count)rest 1 min […]
November 4, 2017

11/04/2017

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Reps) Amrap 4mins: -400m run -15 burpees -15 Russian swings – Max Thrusters(45,35) *rest 4min Amrap 4mins: -400m […]
November 3, 2017

11/03/2017

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 27-21-15-12-9-6 Wallball (20/14) Jumping C2B (6” above head) Abmat Sit Ups