CrossFit – Mon, Dec 12

CrossFit – Mon, Dec 12

Metcon (AMRAP – Reps)

7×3 @72.5% of NEW TM
1xME 3+ of NEW TM

Rest 105 seconds btwn sets.

New Training Max= Add 5 lbs. for
every rep over 10 performed from
week #3’s ME set @75%..

Metcon (Time)

For Time:

Echo Bike Cals
Wall Ball Shots 20/14

-Row 500m-

Wall Walks
50ft. HSW after each round.


50ft. HSW=50ft. Seal Walk

*Use something that can slide on the
gym floor. The rolling squares could
work & if you’ve got a frisbee at home,
bring it.