10-3-17
Thomasville CrossFit – CrossFit Advanced
Metcon
Metcon (AMRAP – Reps)
Row Conditioning
On the minute x 6: 40 seconds on / 20 off
Rest 1:00
On the minute x 4: 40 seconds on / 20 off
Rest 1:00
On the minute x 2: 40 seconds on / 20 off
*Monitor set to Calories
Metcon (Time)
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang DB SQ CL ( 50s/35s)
CORE
Metcon (No Measure)
For Quality:
21-18-15-12-9
Weighted Med-ball GHD Sit-Ups (14/10)
Weighted Hip Extensions (25/15)