CFGoodLife – CrossFit
Metcon
()
Back Squat
10 at 50%
8 at 70%
6 at 75%
4 at 80%
1 at 90%
Repeat at 90% for a total of 5 times
RX: Metcon (Time)
800 meter run or 1000 meter row
30 pull ups
60 air squats
30 clean and jerks 135/95
60 air squats
30 pull ups
800 meter run or 1000 meter row
*compliments of CrossFit Linchpin
SC: Metcon (Time)
400 meter run or 500 meter row
30 ring rows
60 air squats
30 kettlebell swings 53/35
60 air squats
30 ring rows
400 meter run or 500 meter row