12/07/2018 – FREE FRIENDS FRIDAY!

CrossFit On Track – CrossFit

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Metcon

Metcon (No Measure)

SOLO VERSION

0-10 min:

21-15-9

Cal Row

Push Press 95/65

+ 30 C2B pull-ups (after 21-15-9)

10-20 min:

15-12-9

Cal Row

HSPU

+ 30 pull-ups (after 15-12-9)

20-30 min:

12-9-6

Cal Row

Strict HSPU

+ 30 TTB (after 12-9-6)

Metcon (No Measure)

PARTNER VERSION

A/B switch – Partner A rows whilst B push presses…then they switch (each do 21-15-9, but only advance to 15 after both have completed 21…etc).

0-10 min:

21-15-9

Cal Row

Push Press 95/65

+ 30 C2B pull-ups (share the load)

10-20 min:

15-12-9

Cal Row

Push Press 115/75

+ 30 pull-ups (share the load)

20-30 min:

12-9-6

Cal Row

Push Press 135/85

+ 30 TTB (share the load)

By |2018-12-05T21:00:00+00:00December 5th, 2018|Workouts|Comments Off on 12/07/2018 – FREE FRIENDS FRIDAY!