CrossFIt Windansea – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAPx20

300m Run

8 Strict Pull Ups

4 Renegade Rows (45/25)

2 Wall Walks
Level 1- 1 Wall Walk. Or, if you are not comfortable or can not maintain the standard hollow position in the Wall Walk and start to arch too much, cut it to 1 Wall Walk.

Renegade row 1 rep=

Push Up

Row (R)

Push Up

Row (L)

Run will equal 1 rep

April 24, 2018

04/24/2018

CrossFIt Windansea – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAPx20 300m Run 8 Strict Pull Ups 4 Renegade Rows (45/25) 2 Wall WalksLevel 1- […]
April 23, 2018

04/23/2018

CrossFIt Windansea – CrossFit Strength Front Squat (7×1) EMOMx7 1 Front Squats + 11 Air Squats Accessory Metcon (No Measure) 3×10 Weighted Box Step Downs (53/35) […]
April 21, 2018

04/21/2018

CrossFIt Windansea – CrossFit Metcon (Time) 5rft: 16 Back Rack Lunges (65/45) 10 Pull Ups 6 Burpee Box Jump Overs (24/20”) 400m Run
April 20, 2018

04/20/2018

CrossFIt Windansea – CrossFit Weightlifting Clean and Jerk (10 @ 60%) Clean and Jerk (10 @ 65%) Clean and Jerk (10 @ 70%) Accessory Metcon (No […]