CrossFIt Windansea – CrossFit

Metcon

Metcon (Time)

PARTNER WOD

10 RFT: (5 rounds each, alternating)

50 m Sandbag Carry (half lap) (AHAP)

20 T2B

*One partner working while other partner rests.

Rest

5 minute rest between workouts

Metcon

Metcon (AMRAP – Reps)

PARTNER WOD:

10 Rounds: (5 rounds each, alternating)

Partner A: 400 m Run

Partner B: 10 KB Swings

20 DB Hang Cleans & Press (10 ea. arm)

*Repeat until partner A completes run.

**Score = total KB & DB reps.

September 15, 2018

9/15/18

CrossFIt Windansea – CrossFit Metcon Metcon (Time) PARTNER WOD 10 RFT: (5 rounds each, alternating) 50 m Sandbag Carry (half lap) (AHAP) 20 T2B *One partner […]
September 14, 2018

9/14/2018

CrossFIt Windansea – CrossFit Strength Sumo Deadlift (4×4) use band under feet westside purple Metcon Metcon (Time) 2RFT: 50 Dubs 30 goblet step overs (20ins)(53,35) 50′ […]
September 13, 2018

9/13/2018

CrossFIt Windansea – CrossFit Weightlifting Snatch Push Press + Overhead Squat (4×2) Preform 2 BTN PP + 2 OHS Metcon Metcon (Weight) 10 EMOM: odd: 3 […]
September 12, 2018

9/12/18

CrossFIt Windansea – CrossFit Metcon Metcon (Time) FT: 1 mile run 50 Pull Ups 1 mile run 40 Pull Ups 1 mile run 30 Pull Ups