12/16/19

December 16, 2019

Metcon:

 

EMOM

 

Min 1: 4 Back Squats (185/105)

Min 2: 4 Back Squats (205/115)

Min 3: 4 Back Squats (225/125)

Min 4: 4 Back Squats (245/135)

Min 5: 12 Alternating DB Hang Clean and Jerks (50/35), 12 Sit ups

Min 6: 12 Alternating DB Hang Clean and Jerks (50/35), 12 Sit ups

Min 7: 12 Alternating DB Hang Clean and Jerks (50/35), 12 Sit ups

Min 8: 12 Alternating DB Hang Clean and Jerks (50/35), 12 Sit ups

Min 9: 12 Alternating DB Hang Clean and Jerks (50/35), 12 Sit ups

Min 10: 12 Alternating DB Hang Clean and Jerks (50/35), 12 Sit ups

Min 11: 12 Alternating DB Hang Clean and Jerks (50/35), 12 Sit ups

Min 12: Rest

Min 13: Rest

Min 14: 3 Back Squats (245/135)

Min 15: 3 Back Squats (225/125)

Min 16: 3 Back Squats (205/115)

Min 17: 3 Back Squats (185/105)

 

Crossfit Light:

 

7 min AMRAP

 

12 KB Swings

12 Sit Ups

12 Squats

 

3 min Rest

 

6 min AMRAP

 

12 KB Swings

12 Sit Ups

12 Squats

 

Rest 2 min

 

5 min AMRAP

 

12 KB Swings

12 Sit Ups

12 Squats

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