Running clinic is on Sept 9th! Be there!

August 11, 2017

CrossFit MontCo - CrossFit


Metcon

Ship wrecked (AMRAP - Rounds and Reps)


16 min AMRAP

5 burpee box jump overs
10 wall balls
15 anchored sit ups
30 dubs

Metcon

ABsolved (Time)


21-15-9

toes 2 bar
kb swings
med ball V-Ups (med ball held in between feet) (scale Med ball in hands)

400 m run after each round

For time with a 20 min cap

Scale accordingly
This is a retest for some!
Running clinic is on Sept 9th! Be there!  


CrossFit MontCo – CrossFit

Metcon

Ship wrecked (AMRAP – Rounds and Reps)

16 min AMRAP

5 burpee box jump overs

10 wall balls

15 anchored sit ups

30 dubs

Metcon

ABsolved (Time)

21-15-9

toes 2 bar

kb swings

med ball V-Ups (med ball held in between feet) (scale Med ball in hands)

400 m run after each round

For time with a 20 min cap

Scale accordingly
This is a retest for some!