CrossFit – Mon, Dec 12
CrossFit – Mon, Dec 12
Metcon (AMRAP – Reps)
Backsquat:
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:
21-15-9
Echo Bike Cals
Wall Ball Shots 20/14
-Row 500m-
9-7-5
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.
