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Crossfit SW18 – Metcon

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Metcon

4 rounds for time (12 min cap)

15/10 cal bike

21 box jumps

15 burpees

20m bear crawl after each round

Metcon

E4MOM x 4

Gorilla row x 8 e/s

DB push press x 10

Devil press x 6

Bulgarian split squat x 12 e/s

Metcon

3 x 3 min AMRAPS (1 min rest)

1) 9/7 cal ski + KB swing (32/20)

2) 15 press ups + 15 sit ups

3) 15 Russian twists + 5 burpee box jumps

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