3/19/17 Rev up your engines...

March 18, 2017

 

Warm-up

Partner Rowing 1800 M (switch every 300 M)

One partner rows while the other performs:

5 Lateral Box Step-ups (up and over the box and back is one rep)

10 Band Pull-apart

 

MetCon 1:  Chipper  (For Time)

100 Single Under

50 TRX High to Low Row

100 Single Unders

50 HRPU

100 Single Unders

50 KB Swings

100 Single Unders

50 KB Goblet Squats

(Time Cap: 18 min)

 

MetCon 2: EMOM 15

Min 1: 15 MB Cleans

Min 2: 15-30 Tricep Push-Ups

Min 3: 15 Burpees

Share on Facebook
Share on Twitter
Please reload

  • Facebook
  • Instagram
  • YouTube
  • Twitter

© 2016 by CrossFit SPOT

crossfit_journal_logo.png
logo_usa_weightlifting.jpg