CrossFIt Windansea – CrossFit

Metcon

Metcon (Time)

15-12-9

-bar muscle up

-single arm db hang snatch

-single arm db oh lunge 50ft

(50,35)
15min time cap

Metcon

Metcon (Time)

3 rds for time of:

-run 400m

-10 push up w/ alt. db row(30,15)

-20 kbs American(50,35)

-30 Russian twists(25,10)
15 mins cap.

August 4, 2018

8/4/2018

CrossFIt Windansea – CrossFit Metcon Metcon (Time) 15-12-9 -bar muscle up -single arm db hang snatch -single arm db oh lunge 50ft (50,35)15min time cap Metcon […]
August 3, 2018

8/3/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Reps) Total of 8mins Complete: -Max cal on rower for 6 min -directly into 2 mins of Burpees […]
August 2, 2018

8/2/2018

CrossFIt Windansea – CrossFit Accessory Metcon (Weight) Complete 4 sets for quality of: -10 crush grip rows -5 crush grip Anyhows -3 crush grip Kang squatsweught […]
August 1, 2018

8/1/2018

CrossFIt Windansea – CrossFit Accessory Metcon (Weight) Complete three rounds of the following medball complex for max velocity: 12 Russian Twist Tosses (L) 12 Med Ball […]