CrossFIt Windansea – CrossFit

Metcon

Metcon (Weight)

Complete every 3 mins for 15 mins

-12 high bar back squats( must be able to clean and but behind the neck)

-10 Ring dips
Performance weights: 155, 105

Fitness weights:

135,95

Beginner:

95,65

Metcon

Metcon (Time)

Buy in: Performance 60 abmats

fitness: 45 abmats

beginners: 30 abmats

-then-

4 rds:

-10 medball cleans(20,14)

-5 S.A. DB push press(50,35)

-10 S.A. DB Step ups (5 ea. Arm)

Buy out: Abmats

September 29, 2018

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