CrossFit – Mon, Jul 17

Performance & Fitness
Metcon (Time)

For Time:

3 Rounds:

10 Double DB Box Step-overs (50/35)

15 Pull-ups

20 Wall Balls (20/14)

Immediately following the completion of round 3:

45 Burpee Box Jump Overs (24/20)

*20:00 Cap

Coach’s Notes: Score is total time. Scale for the BBJO will be regular burpees. No burpee box step overs. If you hit the time cap then score will be 20:00 plus 1 second for every rep not completed.

Metcon (Checkmark)

3 Sets:

10 Barbell Curls

20-30 Banded Tricep Extensions