5-13-17
 
Met Con

830am – CrossFit Kettlebell Class – w/ Coach Adam - $10 fee

930am – CrossFit Class

Skill Based Warm-Up:

15min running clock @ easy pace.

  • 3 – Tempo Front Squats (3seconds down, 1 second hold, 3 sets up)
  • Line to Line – High Knee
  • Line to Line – Buttkickers
  • 5-7 Beatswings
  • 10 Hollow rocks or holds

Met-Con:

AMRAP 18:

  • 7 Front Squats, 165#/110#
  • 4/2 Muscle-Ups or 6/4 CHIN-Ups
  • 400m Run

1030am – Open Gym – Work on extra work list!

No Score
Posted on Saturday May 13th, 2017
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