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1/16/19

CrossFit A297 – CrossFit

Metcon (Time)

ECT

30-20-10

DB Lunges 45/35

Hand Release Push Up

Pull Ups

Burpee

* After Each set 400 m Run*

Metcon (Weight)

5x

1 x Squat Clean

2 x Front Squat

1 x Squat Clean

2 x Front Squat

Metcon (Time)

1-2-3-4-5-6-7-8-9-10

Bar Facing Burpee

* Complete 1 Legless Rope Climb after each Round*

Metcon (No Measure)

Extra Credit

5 x

2:00 Run (Hard)

2:00 Row (Easy)

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