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Crossfit SW18 – Metcon

Warm-up

Warm-up (No Measure)

45 Seconds Spiderman + Hamstring Stretch

45 Seconds Slow Air Squats

30 Seconds Spiderman + Hamstring Stretch

30 seconds Slow Air Squats

15 Seconds Spiderman + Hamstring Stretch

15 Seconds Slow Air Squats

1000m Row (Time)

Max Effort 1000m Row
In 3s swap every 100m closest pair to 1000m wins

Metcon

Metcon (AMRAP – Reps)

30 min Time Cap

6 Rounds Each:

Athlete 1 – 20/15 Calorie Row

Athlete 2 – Max Single Arm Dumbbell Snatches (22.5/15)

Athlete 3 – Max Air Squats

Rotate once athlete 1 has finished the row.

End of every round 10 synco burpees except the last
Tactics don’t finish before the time cap – 10 rep deduction for every 20secs before.

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