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8/27/18

CrossFit A297 – CrossFit

Metcon (Time)

ECT

4 Rounds

200 m Run

21 x Medball Cleans 20/14

15 x Hand Release Push Up

9 x Burpee Touch Target (6″)

Back Squat (5 sets of 3 reps)

Increase load each set. Work to a Heavy 3. Try to exceed 85%

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Metcon (No Measure)

Extra Credit

150/120 Cal Row or 1 Mile Run

Rest 1:00

100/80 Calorie Row

1:00 Rest

50/40 Calorie Row

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