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8/30/18

CrossFit A297 – CrossFit

Metcon (Time)

ECT

6 Rounds

12 Cal Row

6 x Thrusters 45/35 ( use barbell)

6 x Bar Facing Burpee

* DON’T drop the bar on the ground, SET the bar on the ground*

Power Clean (10 sets of 3 reps ( use weight as you can ))

10 Minute Emom

Touch and Go

Metcon (Time)

Rope Climb

3-2-1

Front Squat 175/115

12-9-6

Rope Climb

3-2-1

Push Jerk 175/115

12-9-6

Metcon (No Measure)

Extra Credit

3 Rounds

100ft Farmers Carry Dbl DB/KB

100ft Handstand Walk/5 Wall Climbs

Rest 1:1

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