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Wednesday, October 16, 2019

CrossFit Type 44, CrossFit Type 44 West - CROSSFIT


Group Warm-up

Push Press


*Build to a heavy 5RM

Metcon (3 Rounds for time)


0:00 - 8:00 (solo)
5 Rounds:
6 Slam Balls
10 Burpee Over Ball

8:00 - 16:00 (w/ partner)
100 Calories
-OR-
1 Mile Run (switch every 200m)

16:00 -24:00 (solo)
21-15-9
HSPU
Alt. DB Snatch 35/50
*scale appropriately, AT LEAST 1 minute of rest at each section