8/8/19

CrossFit Mecklenburg – CrossFit

Warm-up

Nice Little Warm Up (No Measure)

500m row or 400m run

3 Rounds:

10 pass throughs with PVC

10 Arch/Hollow On Rig

5 Light KettleBell Swings

5 Burpee Box Jumps

5 Strict Toes To Bar

Metcon

Metcon (Time)

For Time:

30 Cal Row

30 Alternating Dumbbell Snatches (50/35)

30 Ab-Mat Sit-Ups

at 8 min mark begin next metcon

Metcon (Time)

Minutes 8 through 16

For time:

30 alternating dumbbell snatches

30 ab mat sit ups

30 cal row

At 16 minute mark begin next Metcon

Metcon (Time)

At minute 16

For time

30 ab mat sit ups

30 cal row

30 alternating dumbbell snatches

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