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1/3/19

CrossFit A297 – CrossFit

Metcon (Time)

ECT

4 Rounds

20 x Wallballs 20/14

15 x Kettlebell Swings 70/53

10 x Pull Ups

5x Burpee Box Jump w/2x DB 70/53

Squat Snatch

5 Squat Snatch + 1 Front Squat

4 Squat Snatch + 2 Front Squat

3 Squat Snatch + 3 Front Squat

2 Squat Snatch + 4 Front Squat

1 Squat Snatch + 5 Front Squat

Metcon (Time)

2 Rounds

10 Muscle Up

20 x Deadlift 225/165

300 m Run

20 x Deadlift

10 x Muscle Up

Metcon (Time)

Extra Credit

2 Rounds

500m Run

500m Row

Rest 1:1

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